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Back exercises
Name of exercise:   SEATED ROWS: ONE ARM
Start Position
Middle Position
Finish Position
What to do: This exercise is a variation of the seated row allowing you to focus on one side at a time.  Attach the wide neutral bar to the seated row bench.  Sit down on the bench and put the opposite foot up as the hand you are using.  Grab the bar by the handle with your palm face down.  As you pull on the handle twist your forearm so that your hand will be palm faming inward (thumb up) as shown in the middle position.  Pull the handle back as far as you can.  Exhale as you pull and inhale as you return to the start position.  Do all of the repetitions on arm then switch hands and feet positions as well and repeat on the other side.
Don't Forget to: Don't rock back and forth leaning forward and backward as many people do.  This is poor form. Keeping the upper body still as you do the exercise will focus more on the back muscles and less on momentum.
Equipment needed: Seated row machine.  Handle attachment
Muscles worked: Mid back especially towards the outside of the back and some biceps.

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