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JoeTraining series: Cable rows for great back development

By RealJock Staff

RealJock proudly presents this four-month series of weekly training clinics with Steve Lischin of Joe Training. Joe Training represents some of New York City’s most sought-after and respected personal trainers, including Lischin, a former competitive bodybuilder whose celebrity and professional athlete clientele come to him to build the strong, healthy, and beautiful bodies they need for their careers. Each week, Lischin gives us detailed description of one of the seminal exercises from his workout plans. You can browse through these exercises to learn proper form and technique, then incorporate them into your own workout routine. Be sure to keep your eye out for interesting variations on exercises you haven’t seen before, and learn about the pitfalls you need to avoid to prevent painful injury.

Beef up your back, shoulders and core with New York City celebrity fitness guru Steve Lischin’s ultimate cable rows.

"What I like to do is to functionalize it a little bit. It’s very simple," Lischin said. "You get really good back development out of it. To enhance the impact of this exercise, really squeeze your shoulder blades together. "Make sure you are focusing on bringing your shoulder blades together," Lischin said. "That's what's going to activate the upper back muscles."

s Spinal erectors

1. Warm up by using lighter weights. Make sure your core and low back are warmed up (exercise bike for 10 minutes and light stretching). 2. On the cable row bench, sit up really straight. Activate your core. Pull your shoulder blades toward one another. Hold onto the attachment with one hand, pull it towards you and rotate the opposite shoulder in. Try 10 to 15 on each side. Do a minimum of three sets, up to five sets. Start with a lighter weight to establish the motion and warm up to heavier weights. ABOUT JOE TRAINING, INC.
Representing New York City's most highly sought personal trainers, Joe Training provides individualized training, yoga, and nutrition counseling to people who want to maximize their physical and mental well-being. Whether its clients want to boost their current training or yoga practice, get in shape for a special occasion, gear up for a sports event, or start a new fitness program, Joe Training identifies the most suitable coaching expert to get them there. Learn more about Joe Training’s individualized counseling services at

Steve Lischin has over 20 years experience as a private personal fitness instructor and nutrition counselor. A former bodybuilding champion with a masters degree in nutrition and certification from the National Academy of Sports Medicine, Lischin’s clientele includes professional athletes and teams, as well as actors and celebrities gearing up for major motion pictures and events. In addition to providing expert personal training services to his clients, Lischin has created and managed several in-house personal training departments in major health clubs in New York and New Jersey, including World Gyms of NYC. He can be reached on the web through