One-Arm Standing Cable Row

Use a narrow grip handle or a close grip on a straight handle. With feet ­shoulder-width apart, knees slightly bent, and abs tight, pull the weight toward you until the handle contacts your lower rib cage. Extend the weight back out until your arm is completely extended. This exercise is the same as the standing cable rows already described, only using one arm at a time.

TIP: Change your movements occasionally by rowing to the rib cage and also rowing with elbows out, and bringing your hand toward your neck.