7. Standing Single-Arm Cable Row
Why it works: Hiking and backpacking can enforce rounded shoulders and slumped posture, but the single-arm cable row can counteract that. “The standing component makes it a little more functional for hiking by integrating core and hip stability, and strengthening your upper back and lats.”
How to do it: Fix a handle to the middle pulley of a cable station. Row the handle to your ribs (using a towel is optional; it’ll hit your forearms more). Squeeze your shoulder blades together. Complete all reps on one side, then switch hands.
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