Attach a single handle to the low pulley cable and position yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body ...

(Pick a weight that is light enough to master form) BENEFIT This exercise targets the muscles in the back (latissimus dorsi, trapezius and rhomboids). It also works the muscles in the upper arms and ...

Upright rows can strengthen your shoulders and upper back, but proper form is key. Pay extra attention to make sure your elbows don’t go above your shoulders and your torso stays upright, with your ...