One Arm Cable Row

1. Keeping your torso upright (slight lean back is okay), pull the weight back towards your hip using a neutral grip.

2. Squeeze your back muscles, and hold for 2 seconds before slowly bringing the weight back to the starting position, getting a full stretch.  

Pro tip: Machines may vary. Any seated cable machine can work. If no seated machines are available at your gym, this can be with a cable standing up.