A variation from a machine seated row, the handle cable ball row being performed above by Warren Roark, is a good choice for a back movement in order to focus on your core & balance while performing a row.

With all the machines @ GE, we still maintain that one of best measurements of upper body and core strength - pound for pound - is the pull-up. We normally incorporate the pull-up at the beginning of our Upper Body or Bootcamp workout and most of the times it is an "assisted" exercise with a trainer helping the client completing the movement. Above is Taylor B., an All-League H.S. Junior Basketball player who is striving to create a stronger foundation for the rigors of his Winter season.

So as you know from reading our site, Variety is Good Energy!

Karen is performing a set of Pull-ups on the Smith machine. We often do pull-ups like this for clients who may not be physically ready for "regular" pull-ups or pulling their entire bodyweight.

In Karen's case we are using a band to give her at least her bodyweight or more, but by angling her body under the bar she not only isolates her back, but recruits her abs to make this a COMBO exercise, and less strain on her shoulders.

Zak Palmer, a standout freshman baseball player for Mahwah High School is performing a 1 Arm DB Row.

This is a rather "vanilla" exercise for GE, but is affective. We try to have our clients use a weight that they can control to allow the back to get a complete contraction as well as enabling the shoulder to retract without "jerking" the weight.

Zak is performing a light set of 12 above with a 25LB dumbbell because he has baseball tryouts in less than one week. Don't judge this book - Zak by this weight. Zak has become noticeably bigger, stronger and faster since training at GE over 1 year ago and it shows with his arm strength in the field and his power at the plate!