Cable Row

How to do it

1. Sit down at a low pulley cable station with a V-bar or straight bar attachment. Place your feet on the front platform with your knees slightly bent. Lean forward and grab the handle, then lean back until your torso is at a 90-degree angle from your legs. Keep your back straight and your arms extended. This will be your starting position.
2. Keeping your torso stationary, pull the handles toward your torso as you exhale. Keep your arms close to your body as you squeeze your back muscles. Tip: Concentrate on squeezing your shoulder blades together.
3. Hold the contracted position for a second.
4. Slowly return the handle to the starting position as you breathe in, fully extending your arms and feeling the stretch in your back.
5. Repeat for the recommended amount of repetitions.