Cable Single-Arm High Row

Chest against an incline pad, one handle pulled down and back from a high pulley; the pad stops the torso from helping.

How to do it

Setup

Seated with the chest on the incline pad, facing the high pulley, one handle on a long arm.

Steps

Pull the handle down and back toward the hip.
Keep the chest on the pad as the elbow passes the ribs.
Let the arm reach back up to the stretch.

Common mistakes

Chest lifting off the pad: the support is the variant; lighter stack. Shrugging at the top: blade down before the pull. Twisting toward the handle: shoulders square to the pad.

Breathing

Exhale pulling down, inhale returning.