Tip: The Compound Row

Put two handles on a high cable pulley, stand a few feet back with your feet shoulder-width apart and knees slightly bent, and bend forward at the hips so your torso and arms create a straight line with the cable. Straighten your hips as you pull the handle to your lower chest.

Because you're standing, your lower back doesn't go into as much flexion as it would if you were bending forward on a seated row. Plus, standing movements like this are always more functional. In sports, the actions requiring upper-body strength and power are almost always dependent on coordinated action with the core and lower body.