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BACK: Improving rotation

A twisting row not only strengthens the back but also targets torso rotation. Keeping your hips stable through the exercise is key.
Starting from a lunge position (right knee down), grab the cable or resistance band with your right hand and leave your arm outstretched. As you pull in toward your body, punch your left arm forward and straighten as you pull the cable back toward your body. Complete two sets of 15 reps on each side.