The seated cable row is an essential exercise to build back muscle. ... As you row, pull the shoulder blades down, back, and together just as you did in the beginner version.

You can do these with the cable at the top, pulling down—or do a “reverse woodchopper” with the cable at the bottom, so you pull up. Attachment: handle. Cable position: top (or bottom) Cable ...

Hold a set of dumbbells and hinge at the hips until your torso is parallel to the ground. With a slight bend in the elbows, ...

Whereas rows are performed with either free weights – like a pair of dumbbells – a barbell, or using a cable machine, and is a horizontal pulling movement. Advertisement ...

Kneel down with both legs at 90-degree angles, front knee aligned over heel, back knee and toe on the ground, and hands holding handles. Drive down with lats and pull elbows toward sides.

Pull-Day Workout. This rockstar pull-day workout from Kelly Bryant, CPT, RYT, a coach with personal training app Future, includes a primary lift and accessory work.It works upper and lower body ...

Pull ups vs rows: the benefits One of the great things about rows is there are lots of variations: the barbell bent-over row, single arm rows, pendlay row, gorilla rows, the list could go on for a ...