Set-up: Sit down at a cable tower with a row attachment and a single D-handle that allows you to grip with a single hand. With your knees slightly bent, spine neutral and shoulder blades together, bend at the hips to grasp the handle so that the palm neither faces up nor down but straight to the side (on the same side as your body). Brace through the core before beginning the movement.
Lift: Pull the handle to your chest, keeping your back upright and tight throughout the movement. Focus on bringing the shoulder blades together at the end of the range of movement. Return to the start position under control, maintaining the same braced position in your torso.
Emphasis: Do not flex or bend the spine at any point. Keep the hips and lumbar spine locked in place - all of the movement should come from the shoulder blade and the arm. Also do not push the head forward at the end of the movement - focus on completing the range of motion in the shoulder blades.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Benefits: The cable row is a great movement for shoulder girdle health and for creating balance in horizontal pulling and pushing (especially for the frequent bench-presser). It is also a bit easier to maintain proper form than in dumbbell, bent-over or chest-supported rows where the tendency and ease of 'cheating' the movement is a bit higher.
Muscle Roles in cable row - seated, single arm - neutral grip