This month's entry is the Cable Row with Rotation- a terrific drill for increasing both core and upper body strength. Begin by facing an adjustable cable station, with the handle set at about chest height. Grab the handle with one arm, as you stand with your feet about shoulder's width apart and knees slightly bent. Begin by using your upper back to initiate the pull, as you simultaneously rotate your torso so that in the end position, your elbow is held out away from your body with the cable running right across your chest. Hold there for a second, or two and then return to the starting position and repeat until you've completed 10-12 repetitions. Then switch to the other side.

Performance Points:

•  Try not to pull with your arm; the upper back and core should be your primary focus. The biceps simply work to assist the upper back.
  
• Keep your hips back, underneath your shoulders and avoid allowing them to drift forward as you pull.
• Brace your core tight and avoid increasing the arch in your lower back as you rotate your torso.
• This exercise can also be done with a rubber resistance band. Just be careful, as the resistance will increase as you execute the rotation. You'll also need to control the band while returning to the starting position to avoid being jerked back.