1. Start by attaching a single handle to a low pulley on a cable machine.
2. Stand parallel to the machine and pick up the handle with the hand closest to the machine. Your feet should be shoulder-width apart.
3. Bend slightly at the knees and bend forward at the hips until your upper body is almost parallel to the floor. Keep a straight back, and let your arm be fully extended, holding onto the cable handle.
4. With a neutral grip (palm facing in), brace your core and initiate the row by pulling the handle towards your hip, keeping your elbow close to your body.
5. Squeeze your back muscle at the top of the movement when the handle aligns with your hip.
6. Slowly extend your arm to return to the starting position, maintaining control throughout the entire motion. This is one repetition.
7. Perform the desired number of reps with one arm before switching to the other arm.
8. Make sure to keep the motion steady and controlled, engaging the back muscles throughout the set.
Remember to adjust the weight on the cable machine to match your strength level and to ensure proper form throughout each rep. Always warm up before engaging in strength training to prepare your muscles and reduce the risk of injury.
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