Cable Single-Arm Low Scapular Row

One knee on a bench and the chest on its incline pad in front of a low pulley; one arm rows the handle to the side, the shoulder blade drawing back toward the spine first.

How to do it

Setup

One knee on the bench seat, the other foot on the floor, the chest on the incline pad, one low-pulley handle on a long arm.

Steps

Pull the shoulder blade back toward the spine.
Keep going into a row, the elbow bending to about 90°.
Lower to a long arm, the blade sliding forward last.

Common mistakes

Yanking with the arm alone: the blade starts every rep. Lifting the chest off the pad: the pad holds you still. Rushing the reps: slow is the whole drill.

Breathing

Exhale squeezing the blade, inhale releasing.