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One Arm
Cable Rows : To develop the lower lats muscles. One arm cable rows
is a good movement for tying in the lower lats to the waist.
1) Using a
floor level pulley, take hold of a handle with one hand. If done
standing, assume a balanced stance, the leg opposite the arm you will be
using in the exercise forward, other leg back.
2) Begin with
your arm fully extended in front of you; you may even want to twist your
hand inward so that the thumb is lower than the little finger to create
the fullest possible stretch when performing one arm cable rows.
3) Pull the
handle back by your side as far as you can, twisting your hand outward
so that the thumb ends up on the outside, feeling the back muscles
contract.
4) Release
and extend your arm and twist your wrist back to the starting position.
Complete your repetitions, then repeat the one arm cable rows exercise
using the other arm.
The secret to
success when doing one arm cable rows is range of motion. When you pull
the cable, bring your elbow as far back as possible - which is a lot
farther than you can go doing regular cable rows. Also, as you release
and lower the weight again, make sure you stretch your arm and lats
muscles as far as possible.
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