Learn how to strengthen and tone your back with the one-arm seated cable row.

Target Muscles: latissimus dorsi, trapezius, rhomboids, quadriceps, core

Set Up: Sit at a cable rowing station. Lean forward from your hips to grab the handle with one hand. Lean back to bring your torso to the upright position [A].

Action: Exhale as you pull the handle toward the side of your rib cage; focus on using your back muscles instead of your arms to complete the motion [B]. Hold for one count, then inhale and slowly extend your arm. Do three sets of 15 reps on each arm as part of your overall back routine.

Tip: Don’t lean forward as you extend your arms or backward as you pull – keep your torso as vertical as possible.