• Begin in staggered stance with leg opposite of rowing arm in back

• Pull cable until hand is at chest; keep core tight and body balanced

• Engage back on every rep

JOE’S LOWDOWN: “When you do a seated row, your body is locked into place and doesn’t have to maintain balance, which is why I have the athlete stand up. It works endurance and stability of the entire body rather than just strength, so we do it when we get in season.”