One-Arm Seated Row

One-arm Seated Row: Begin by grasping a loop attached to a low pulley apparatus with your right hand. Place your feet against the stop plate and, maintaining a slight bend in your knees, sit down in front of the machine. Allow your arm to straighten fully so that you feel a complete stretch in your right lat. Slowly pull the handle into your lower right side, keeping your elbow in at all times. As you reach the finish position, arch your lower back and contract your right lat. Then, reverse direction and return to the start position. When you finish the desired number of repetitions, repeat the process on your left.