Seated Row* (back)

*This can be done on a cable rowing machine at a gym. If you don't have access to a gym, do the ''one-arm row.''

Sit on the floor, feet extended, and grab the lever with both hands. Keep your lower back erect and pull the lever, bringing your hands and arms from an extended position back into the body. At the completion of the movement, your hands should be just below the chest and elbows, just off the ribs.