cable one arm bent over row

TARGET: upper back

EQUIPMENT: cable

SECONDARY: biceps, forearms

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
5. Pause for a moment, then slowly extend your arm back to the starting position.
6. Repeat for the desired number of repetitions, then switch sides.