However, because flank steak can be somewhat tough, care must be taken to preserve the meat's tenderness and flavor when cooking. Properly seasoned with a marinade or dry rub, grilled, and sliced against the grain of its tough fibers, flank steak makes a fantastic addition to nearly any feast.
A row is a pull-type, compound exercise which works primarily your middle back, but also works your Latissimus and muscles in your arms. The following table lists information about the muscles that you use when performing bent-over barbell rows, as shown in Figures 1-2.
1 Find someone who can show you how to use the machine and make sure you are doing it correctly.  Do not use the fan on the highest setting unless you are an experienced rower. The higher the number, the more resistance the erg will have, and the harder it will be to master the stroke properly. High resistance can contribute to lower back pains and strains. A good setting is between 3 and 4.