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One-arm Cable Lat Pull

ONE-ARM CABLE LAT ROW

Taken from Dave Draper's book, Brother Iron, Sister Steel

Stand sideways, three feet (more or less) from the base of a low pulley system, handle in the hand farthest from the cable apparatus. Assume a wide stance, bend at the knees and hips and let the weight stack extend to near-touching. Your working lat and arm should be in full extension, an appropriate starting position. Settle in, shift footing for movement efficiency, hand on knee for support: Ready, steadily pull the handle to the mid-torso, contract, slowly return, stretch low-lat insertions and repeat.

How you pull, to where you pull, the arch and contraction of your upper torso, the position of your body in relation to the cable system all determine what part of your musculature you will affect. You put the paint on the canvas; you’re the artist. You paint the wall, it’s your building.

Back and forth, nonstop. No supersetting here; apply this series to the end of your back routine, three to five sets, 12, 10, 8, 6 reps. Focus, trust yourself. It’s worth it.