Standing Cable Row

Stand facing a cable machine with handles attached at chest height. Perform the drawing-in maneuver and brace your abdominals. Initiate the movement by retracting (squeezing) your shoulder blades together, then pull the handles toward your ribs. Keep your shoulders dropped away from your ears. Hold the peak contraction for 2 seconds before slowly returning to the start over 4 seconds. (Tempo: 4/2/1/1)