1. Cable Row in Squat
Caution: Avoid swinging your torso back and forth as you can cause a lower back injury. You can use a rope, two handles, or a V-bar to complete this exercise.
- Attach a rope to a low pulley on a cable.
- Grab the rope, and sit back in a squat position as close to 90 degrees as possible. Make sure you’re far back enough that you have full range of motion with your arms.
- Pull the rope as far back as possible by driving your elbows directly behind you. Squeeze your shoulder blades together, hold for 1 second, and then return to the starting position.
- Repeat the movement until the set is complete.