Cable Single-Arm High Row with Supported Chest

1. Adjust the cable machine to a high position and attach a single handle to it.

2. Set up a bench with chest support facing the cable machine, ensuring that the height allows you to reach the handle while seated.

3. Sit down on the bench, placing your chest against the support to stabilize your upper body.

4. Reach up with one arm and grip the handle with a neutral grip (palm facing in).

5. Retract your shoulder blade and row the handle towards your lower rib cage, keeping your elbow close to your body.

6. Squeeze your back muscles at the end of the movement to activate your lats fully.

7. Slowly extend your arm to return the handle to the starting position while maintaining controlled resistance against the weight stack.

8. Repeat for the desired number of reps and then switch arms to maintain balance in your training.

9. Remember to keep your torso stationary and chest firmly against the pad throughout the exercise to prevent momentum and to maintain good form.

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