Cable Rope-Handle Single-Arm Low Row

Attach a rope handle to the low pulley of a cable machine and stand a couple of feet back.

Hinge forward slightly at your hips, bend your knees, and brace your core to protect your lower back.

Grab the rope with one hand, keeping your arm fully extended toward the pulley.

Pull your elbow straight back past your torso, squeezing your shoulder blade toward your spine.

Slowly return your arm to the starting position with control, letting the weight stretch your lat before the next rep.