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1/2 Kneeling Single Arm Cable Row YouTube . The cable machine portion comes with three total pulleys. Unilateral exercises like this can help to pinpoint muscle imbalances and then correct them. Alternate Dumbbell Sumo Squat Leg Lift Exercise Howto Workout Trainer by Skimble from www.skimble.com Standing single arm cable rows. Cable machines also offer some unique exercises for the lower body. Smoking your back and your arms, you can progress or regress the move by.