back builder pulled horizontally, one arm at a time
a cable row with more stretch: one hand frees your torso to rotate, so the
shoulder reaches further forward than it can with both hands on one handle
each side works on its own, so the stronger one cannot quietly take over
Execution
Sit at a cable row station with a single handle, feet on the platform and knees
slightly bent. Take the handle in one hand and sit tall.
let your arm extend and your shoulder travel forward, allowing the torso to
rotate with it
pull the handle to your side by driving the elbow back
keep the elbow close to your body through the pull
let the handle travel back out under control
finish all reps on one side before switching
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.
Purpose
back builder pulled horizontally, one arm at a time
a cable row with more stretch: one hand frees your torso to rotate, so the
shoulder reaches further forward than it can with both hands on one handle
each side works on its own, so the stronger one cannot quietly take over
Execution
Sit at a cable row station with a single handle, feet on the platform and knees
slightly bent. Take the handle in one hand and sit tall.
let your arm extend and your shoulder travel forward, allowing the torso to
rotate with it
pull the handle to your side by driving the elbow back
keep the elbow close to your body through the pull
let the handle travel back out under control
finish all reps on one side before switching
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.