One Arm Cable Pulls

Many times when working the back, with rows and cable pulls, the shoulders are engaged and back activation is minimal. The following exercise emphasizes latissumus dorsi (LATS) but also includes the lumbar region and hips. Focus on contracting the scapula first, then pull the cable down.

On an incline bench, lay on your side, having the bench at about a 45 degree angle. With the inside hand, you can wrap your arm around the bench to support your body and hold yourself stable, if you feel comfortable, you can hold it to your side. For good stability, split the leg with the top leg forward and the bottom leg back. Again, if you feel comfortable, and can maintain stability, you can put both legs in front, at 90 degree knee bend. Reach over your head with the outside arm, grabbing the high cable handle – or a band that is attached to a secure point above you that allows the force to come at a 45 degree angle. Do prescribed sets and reps, switch sides and repeat.