Seated Single-Arm Cable Rows isolate each side of the back for balanced strength and development. Sit at a cable station with a single-handle attachment. Grip the handle with one hand, keep your back straight, and pull it toward your torso while squeezing your shoulder blade. Slowly return to the starting position. This exercise strengthens the lats, rear delts, and biceps, promotes muscular balance, and enhances upper-body definition while maintaining proper form.