Cable Row with Narrow Squat
How To: Use a cable machine or cable in a door frame, hold onto the handle with one arm. Grip with palm facing in and straight, neither up nor down. Pull your shoulders down and back, keep your elbow close to your body throughout movement. Your feet should be together. Pull the cable in toward your chest and release. Squat as low as you can, keeping feet close together, stand and repeat from beginning. Complete this exercise with other hand.
Main Muscles: Biceps, Lats, Triceps and Shoulder muscles including the trapezius muscles, the rhomboids and deltoids.
Advanced Version: Use both hands, the middle of the cable should be in the door frame, this means you are pulling double the strength. If you are using a machine increase the weight.
Tip: Standing farther from the machine/ door will increase intensity, causing your muscles to always be in flexion.