One arm seated cable back rows

Instructions

Install a handle on the pulley. Sit on the bench, feet in the pads. Move forward to grab the handle with your hand and, stretching out your arm, move back until you have your legs slightly bent and your back straight (a 90-degree angle between your bust and your thighs). You are in the start position.
Pull the handle towards the bottom of your chest until your hand is close to your body. Only the arm should move, your back should stay stationary: do not try to use momentum.
Hold for a second and then slowly return to the initial position (do not fully extend the arm).

Muscles