High-to-Low Single Arm Row
Step 1
Set the cable pulley to the highest position and attach a single D-handle. Stand facing the machine with your feet shoulder-width apart, then hold the handle and step back into a kneeling lunge position with your arm extended and tension in the cable. The handle should be in the opposite hand to your front leg. This is your starting position.
Step 2
Brace your core and pull the handle down towards your hip, driving your elbow down and back. Think about pulling your shoulder blade down and in toward your spine as the handle approaches your body. Your torso should stay square, not rotate toward the cable.
Step 3
Pause briefly at the end of the pull, squeezing through your lat and rear delt, then slowly extend your arm back up to the starting position. Control the return until your arm is fully extended rather than letting the cable yank your arm back up.
Step 4
Complete all reps on one side, then reposition and repeat on the other side.
Exercise Benefits
The high-to-low single-arm cable row targets your latissimus dorsi, rear deltoids and rhomboids. Because the cable pulls from above, it places particular emphasis on the lower portion of the lats. Training one arm at a time also heavily engages your core, as it works to resist rotation, making this as much a stability exercise as a strength exercise. The cable's consistent tension throughout the range of motion means your muscles are working hard from start to finish, making it a solid addition to any back or pull day.
