Cable Bent Over Row

Stand facing the low pulley, grip the bar with your palms facing down, then bend your knees slightly and push your hips back to lean your torso forward. Keep your back straight and start with your arms hanging long toward the cable.

Drive your elbows back to pull the bar toward your lower abdomen. Keep your torso angle fixed and draw your shoulder blades together so your lats and mid-back contract together.

Pause briefly, then slowly straighten your arms and let the bar return toward the cable. Do not let the bar snap back; resist through the whole stretch of your back.

The cable pulls diagonally from low in front and keeps tension on throughout the rep, so focus on your whole back resisting on every rep. If the back of your sides tightens as your elbows pass your hips, you are on target.

Standing up on every pull adds momentum and shortens your back's range of contraction. Repeating reps with a rounded lower back increases stress there, so open your chest and keep your spine straight.

Inhale and brace your abs before you set the hinge, then exhale as you pull. Inhale again as you straighten your arms and keep your abs braced.

Adjust your distance from the pulley so the cable pulls diagonally toward you, making it easier to resist being pulled forward. If your lower back tires first, stand a little more upright and lower the weight.