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.
How to do the Cable Squat to Row: 1  Step 1: Hook a v-bar handle up to the cable machine and place the handle at a notch about waist height. 2  Step 2: Grab the handle with both hands and pull it out so that the cable is taught. 3  Step 3: With your arms extended bend at the knees and squat down till your knees make a 90 degree angles.