BACK - One Arm Shotgun Rows

1. Pin the pulley height to the lowest setting and pin a suitable weight. Your aim is to stand in front of, but far enough away from the weight stack that when your arm is extended, the tension remains in the cable.

2. You may stand with either a symmetrical stance, knees slightly bent and your weight absorbed through your legs evenly OR a split stance with one leg forward (toes point forward), one leg back (toes at 45 degrees) and the elbow of your non-rowing hand wedged on the lower thigh, just above your knee to support your weight and balance.

3. Take the weight of the cable with your extended arm and assume your preferred stance. In either stance, the core is tight and your lifting shoulder is forward of its resting position to allow maximum stretch through the back and lats. This is the starting position.

4. Commence the movement by driving the elbow back and squeezing your lat. The elbow remains tight in by your side rather than flaring out. Exhale through the movement. Starting with a palms down grip on the cable and and twisting the wrist outward until you finish with a palms up grip at the end of the contracting movement can really maximise the contraction.

5. When the elbow is back as far as you can take it and the cable is in by your side, squeeze for a second and then reverse the movement by extending the rowing arm back to the starting position, inhaling as you do.