Cable row

The cable row strengthens your back, along with your biceps and shoulders.
Be careful with the cable row if you’ve had lower back or shoulder problems.

Getting set
Hook the short straight bar attachment onto a low pulley. Place a riser from a step bench (or box of similar length) directly against the base of the cable tower. (Some machines come with a foot bar so you don’t need to add a box.) Sit facing the tower with your legs slightly bent and hip-width apart, and your feet firmly planted against the riser. Grasp the handle and straighten your arms out in front of your chest. Sit up as tall as you can, sliding your shoulders down, pulling your abdominals in and lifting your chest. See photo A.

The exercise
Sitting up tall, pull the handle toward the lower part of your chest, squeezing your shoulder blades together as you pull. Your elbows should travel straight back, arms brushing lightly against your sides as you go. Without stretching forward, straighten your arms slowly back to the start. See photo B.

Do’s and don’ts

• DO feel this exercise in your back, not just in your arms. Concentrate on starting the pull with the outer edges of your back.
  
• DON’T arch or round your back.
• DON’T rock back and forth to help you lift and lower the weight.

Other options
Extended row: The basic version of this exercise is excellent for targeting the upper back muscles. However, you can strengthen your lower back at the same time by leaning forward a few inches at your hips as you stretch your arms out and by leaning back slightly as you pull the handle toward you. Some exercise purists scorn this version because it doesn’t “isolate” your upper back, but the extended row works the upper and lower back work together and is great for people who do a lot of rowing or activities: weeding, dancing, or climbing. However, skip this version if you have a history of low back pain.
One-arm cable row: Attach a horseshoe handle and perform this row one arm at a time.