How to get a strong back with single cable rows

Learn how to do single cable rows. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Isolate the lats and rhomboids of your back one side at a time with standing single cable rows.

Muscles Worked
Back (lats, rhomboids)

Starting Position
Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Stand upright about four feet from the cable row machine, holding the grip attachment with your right hand. Make sure your right arm is straight and angled down toward the base of the cable row machine.

Exercise
1. From the starting position, perform a single-arm cable row with your right arm by pulling the cable as far back as you can using your back muscles. Focus on retracting your right shoulder blade by wrapping your elbow back towards your spine.
2. When you have brought the cable back as far as you can, reverse direction and bring the cable back to starting position.
3. Repeat for a full set on your right side, then swap to left side for a full set.