The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus dorsi, a.k.a. "lats." It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise. Step 1: Adjust the seat and chest pad to the desired position and then sit down. Step 2: Place your feet firmly against the foot holders and your chest firmly against the pad. Step 3: Grab the handles with both palms either facing in or facing down and let your shoulders shrug forward. Step 4: Now pull the handles into you and try to squeeze your shoulder blades together in the back. Step 5: Let your arms back out. This completes one repetition.

Face pulls are one of the best corrective exercises to help fix poor posture and shoulder dysfunction. They help strengthen the chronically weak muscles in our upper body that get stretched out all day as we sit in a slumped position at the computer or driving our cars. For Cable Face Pulls - start by setting up a rope attachment on a cable in a high position, or if you’re training at home you can anchor a band to something high. Grab the ends of the rope attachment with your thumbs pointing backwards. Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder. Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs.

Stand holding a dumbbell in each hand using an overhand grip. Your arms should be fully extended and your feet shoulder width apart. This is the starting position. Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders exhaling as you do so. Use only your forearms for this movement. Continue curling the dumbbells up until they are at shoulder level and your biceps are fully contracted. Hold for a count of one as you squeeze your biceps.. Return to the starting position in a smooth arc, inhaling as you do so. Repeat. NOTE: Do not swing your hips to use momentum.