Sit on a seated cable row machine with one foot on the floor and one foot on the plate. With one arm, pull the cable along the side of your body. Extend the pause. At the end of the pulling phase, pause for 3 to 5 seconds to challenge your muscles.

Begin by pulling the handle towards your chest, squeezing your shoulder blades together as you do so. Make sure to keep your arms straight throughout the movement. Pause briefly at the end of the movement, when your hands are just outside your chest. Slowly release the handle and bring your arms back to the starting position.

One of the best ways to make this exercise more challenging besides adding more weight or reps is by slowing down the movement. At the top of each rep, pause for one to two seconds and focus on squeezing the back as hard as possible. Then, slowly return the cable back to the starting position.