Standing Row

Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent. Place the cable pulley at about chest-height, attach two handles, and hold one handle in each hand with the thumbs pointed to the ceiling and the palms facing each other. Lift the chest, and pull the rope back keeping the arms parallel to the floor and the elbows close to the sides. Once the hands reach the front of stomach, pause and then slowly straighten the elbows to return the weight to the starting position.