The seated cable row "is one of the best ways to learn and build all around back muscle," says Ebenezer Samuel, C.S.C.S., Men's Health fitness director. If you're just starting out in the gym ...

It’s done by pulling a weighted handle on a seated row machine. You can also do it on a seated cable row machine or ... keeping your elbows tucked in and your back neutral.

Check out Women's Health's FitGIF Friday every week for fun and challenging new moves to make your sweat sesh really count. Here's this week's exercise: Seated cable row: If you want a stronger ...

The v-grip is best for rows ... elbows to flare out at shoulder height. Reverse the motion to return to start. That's 1 rep. Pro tip: Make sure to pull back but don't shrug up with your traps. Set ...