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Video Transcript

Narrator: Ron Ward, Personal Trainer, ACE, NASM, AFAA.

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Gym Smarts: Standing One Arm Cable Rows

The next exercise we are going to do is standard one arm cable rows. We're going to ask Dori to come in and demonstrate that for us.

From when she grabs the straps she's going come in behind the platform and step on to it, get her balance, she will start her row by bending her knees at a 90 degree angle and slowly coming back up.

She leans forward, pulls backward. The proper way that she is doing it. Her knees are at a 90 degree angle and when she comes up her elbows are in close.

The improper way to these would be coming down too far and also keeping the elbows outward. You could injure your back by putting the elbows outward. Also pull a hamstring when you go down to far

You should do 3 to 4 sets of these, no more than 12 reps, with a 20 second break in between

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