One-Arm Seated Cable Row.

Make every rep count.

1. 01

   Clip a single handle to the low pulley and choose a load you can control.

2. 02

   Sit facing the machine with feet planted and knees slightly bent. Brace your core and keep a tall, neutral spine—no rounding or leaning back.

3. 03

   Grab the handle with one hand using an overhand grip and lift the weight off the stack.

4. 04

   Start with your shoulder “set” (down and back). Pull the handle toward your hip/rib area by driving your elbow back, letting your wrist rotate only naturally—don’t crank it.

5. 05

   At the top, squeeze your shoulder blade toward your spine and keep your torso still.

6. 06

   Pause briefly, then slowly return to the start with control, keeping tension on the cable (don’t let the plates touch down).

7. 07

   Complete all reps on one side, then switch arms.