Cable Single Arm Neutral Grip Row

How to do it

1. Set the cable pulley to chest height and attach a single neutral-grip handle, then grip it with one hand.
2. Step back until the cable has tension at full arm extension and stand in a staggered stance.
3. Brace your core and place your non-working hand on your hip or a stable surface for support.
4. Pull the handle toward your lower ribs, keeping the elbow close to your side and leading with the elbow.
5. Squeeze your shoulder blade back and down at the end of the pull, feeling the lat engage.
6. Slowly let the handle travel back to full arm extension over 2 to 3 seconds, then repeat for 10 to 15 reps per side.

Common mistakes

• Rotating the torso to throw the elbow back, which steals load from the lat.
• Letting the elbow flare wide, which loads the rear delt instead of the lat.
• Shrugging the shoulder up at the end of the pull, swapping lat work for trap engagement.
• Snapping the handle back forward and skipping the slow return, where most of the growth lives.