Cable Kneeling Single-Arm Horizontal Row

Set a cable pulley to a low position and attach a single handle, then get down on all fours facing the machine.

Reach forward with one hand to grab the handle, extending your arm fully while keeping your hips stable.

Inhale deeply, then exhale as you pull the handle toward your ribs by driving your elbow straight back.

Squeeze your upper back muscles at the peak of the movement for a brief second.

Inhale while slowly extending your arm back to the starting position under control.