Single-Arm Polea Row

Constant-tension rowing one side at a time — the cable never lets the muscle rest.

Preparación

1. Seated or standing, bells at shoulder height, palms facing YOU.

Cómo Hacerlo

1. Press up while rotating the palms to face forward.
2. Finish locked out overhead, palms away.
3. Reverse the rotation on the way down.

Respiración

Exhale through the press.

Errores Comunes

• Rushing the rotation — it happens through the middle, smoothly.
• Arching the back — ribs down, brace like any press.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.