How to do it
Squeeze your glutes hard at the top of the standing position.
- 1
Attach a rope to the low pulley of a cable machine.
- 2
Stand facing the cable machine with feet shoulder-width apart.
- 3
Squat down and grasp the rope with both hands.
- 4
Stand up by extending your hips and knees.
- 5
Pull the rope towards your abdomen, squeezing your shoulder blades together.
- 6
Extend your arms and return to the squat position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your body during the row to maximize engagement of the back muscles.
Common mistakes
- ✕Rounding the lower back during the squat
- ✕Pulling the rope before fully standing up
- ✕Letting the cable pull you forward