Cable Single Arm Underhand Grip Row

How to do it

1. Set the cable pulley to chest height and attach a single handle, then grip it underhand 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 with the elbow tucked tight to your side, palm facing up.
5. Squeeze the lat hard at the end of the pull, keeping the chest tall and the shoulder packed down.
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, stealing load from the lat.
• Letting the elbow flare out wide, which kills the lower-lat focus the underhand grip is meant to create.
• Curling the handle toward the shoulder instead of rowing toward the ribs, turning the lift into a biceps curl.
• Snapping the handle back forward and skipping the slow return, where most of the growth lives.