Muscle Building: Compound Exercise - Cable Rows (One Arm)

Use the lower cable attachment. Place your left foot straight forward and your right foot back 2-3 feet at approxiamately a 45 degree angle to your left foot. Place your left hand on your left knee. Grasp the lower cable handle with your right hand. Extend your arm completely.Your palm should be facing downward.

Now, pull the weight into your midsection as far as you can. You should end up just above your hipbone. Here is the twist - as you ull the weight into your waist, twist your hand so that your palm is facing upward at the completion of the rep. Lower the weight slowly, resisting as the handle returns to the start.

Remember, keep your feet on the floor. Do not arch your back. Lower the bar slowly so it does not bounce off your chest. Always train with a partner or spotter in case you get caught with too heavy a weight. Beginner bodybuilders should do 1 or 2 sets, 8 to 10 reps. Advanced bodybuilders can do more.

After reaching the uppermost position, hold for 1-2 seconds to maximize the contraction before dropping your shoulders under control to the start position. Be sure to maintain good posture as you exucute the shrug: Keep your shoulders back as much as possible and your chest out as you raise your shoulders.