This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
Isolate the lats and rhomboids of your back one side at a time with standing single cable rows.
Back (lats, rhomboids)
Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Stand upright about four feet from the cable row machine, holding the grip attachment with your right hand. Make sure your right arm is straight and angled down toward the base of the cable row machine (see Photo 1).
- From the starting position, perform a single-arm cable row with your right arm by pulling the cable as far back as you can using your back muscles. Focus on retracting your right shoulder blade by wrapping your elbow back towards your spine (see Photos 2 and 3).
- When you have brought the cable back as far as you can, reverse direction and bring the cable back to starting position (see Photos 3 and 4).
- Repeat for a full set on your right side, then swap to left side for a full set.