Exercise VII: One-Arm Cable Kickback
Sets: 2 Reps: 10 Rest: 45 Seconds
Grab the end of a cable with one hand and stand a few feet back from the machine. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Lock the elbow of the arm holding the cable against your side and allow the cable to pull your forearm forward . Without moving your upper arm, extend your elbow . Reverse the motion to return to the starting position. Perform 10 reps and then switch arms and repeat.