This is the first mini-blog post in a series called “Make Your Form Great Again".

Each week (until I run out of relevant exercises) I’ll pick an exercises and touch on common mistakes I see people making while doing it.

So, if you’re tired of people bugging you during your workout to say, “Excuse me, do you want me to show you a better way of doing this exercise?” this new mini-blog series is what you’ve been waiting for.

Let’s get into today’s exercise; one of my favourite exercise to work the lats (the big muscles in the back).

The Exercise

The standing 1-arm Cable Row is a great exercise for the muscles of the back and shoulders. It also gives the biceps some action too.

This exercise is very similar to the 1-arm Dumbbell Row; it works the same muscles. The only difference is that you're in a standing position rather than bent-over. And because you don’t have anywhere to rest your free hand, you get the added core stability benefit, free of charge. 

The cable machine is very easy to set up and allows you to learn to control the weight better and how the movement and muscle contraction should feel when you use free-weights. 

How to Make it Great Again

My mom, a.k.a Maman; a.k.a. “Here’s more fruit I cut for you”; a.k.a “I cooked all this food and you don’t eat it.”; a.k.a. “Kia why do you want to move out? Do you hate living with me?” shows us how.

  1. Control the weight as it moves away from your body. Or else, the weight will run away from you and take your arm with it.

  2. Remember good posture. Keep your head back and chin tucked.

  3. Pull the cable back until your elbow is just past your armpit. Taking your elbow too far back is great if you’re practicing for to elbow would-be assailants in the stomach; it’s not great for your shoulder.


Hope this helped.

Let me know what exercise you want covered next week, or not. Either way, if you liked this blog post, share with someone who needs help with their technique.