How to do: Upright Cable Row

Step-by-step instructions

1. 1Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. 2Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. 3Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. 4Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).