Cable Seated Single-Arm Twisting Row

1. Attach a single handle to a low pulley on the cable machine and adjust the weight stack according to your fitness level.

2. Sit on the floor in front of the cable machine with your legs extended and grab the handle with one hand using a neutral grip (palm facing in).

3. Keep your back straight and chest up, and engage your core to stabilize your torso.

4. Pull the handle toward your torso, twisting your upper body slightly and allowing your elbow to move behind your body while keeping it close to your side.

5. As you row, rotate your wrist to turn your palm up toward the ceiling by the end of the motion, fully contracting the muscles in your back and biceps.

6. Hold the contraction for a moment and then slowly extend your arm, returning the handle to the starting position while untwisting your torso.

7. Complete all reps with one arm before switching to the other arm.

8. Focus on squeezing your back muscles at the top of the movement and maintain control throughout the entire exercise.

Remember to perform the exercise in a smooth, controlled manner, and avoid using momentum to complete the reps. Adjust the weight accordingly to maintain proper form throughout your sets.

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