CABLE ROW

Cables are great because you can isolate muscles and train them in functional patterns. Cable rows are especially functional, because it's common to have to grab something with one arm and pull it toward you. And most of the time it happens on one leg, when you aren't balanced and don't see the need coming. When doing these exercises you have an array of cable attachments that you can use as handles. Some will stress different muscles more than others, and you should try them all so that you can get a feel for the motion. Of course you'll have your favorites, but remember that it's always a good idea to change things up.

1. Set up using a seated position (once you are more advanced you can try the exercise standing on both legs and then standing on one leg).
2. Keep the abs tight, the low back slightly arched, and the entire torso upright.
3. Lean forward from the hips to grasp the handles and return to the upright position.
4. Retract the scapulas and row toward the chest, pulling the handles back as far as possible while keeping the arms close to the body. The pulling or rowing motion should come from the upper back, not the arms or low back. Don't jerk the body backward to complete the movement.
5. Slowly allow the arms to extend to return the handles to the starting upright position. As you become more advanced, you can try using one arm at a time.