Split Stance Single Arm Cable Row

Start by positioning yourself in a split stance with one foot forward and the other foot back, feet hip-width apart for stability, and attach a single handle to a low pulley on a cable machine. Grasp the handle with the hand opposite your forward leg, keeping your arm extended and shoulders square. Maintain a slight bend in your knees, ensuring your front shin stays vertical, and push through the mid-foot of your front leg to maintain balance, avoiding excessive forward lean. Engage your core and keep your torso upright as you pull the cable handle toward your ribcage, squeezing your shoulder blade back and down while keeping your elbow close to your body. Exhale as you pull, and at the top of the row, pause briefly to maximize the contraction in your back muscles. Inhale as you slowly extend your arm back to the starting position, allowing your shoulder to protract slightly but keeping your body stable. Repeat for the desired number of repetitions, then switch sides, focusing on balance, control, and proper form throughout the exercise.