If you're just starting out, put it on the lowest setting. Move the pulley down to the lowest rung. If you know the weight you want, move the pulley to that level instead. You don't want to start with something too heavy because you could injure yourself. You need to work up to more weight. Be especially careful if you've had a shoulder or lower back injury in the past. It should have a low cable just for exercises like seated cable rows. If you can't sit on the floor due to mobility issues, sit on a bench in front of a cable machine that has a cable at that level, which will provide a similar style exercise. You need to brace your feet while pulling the cable, so place them on the pads in front of you. Some machines may just have a base where you can brace your heels instead.  You only need to bend your knees slightly, but they shouldn't be flat on the floor. You need to brace your feet on the pads while you're pulling, so if the machine doesn't have them, you have to improvise. The best option is to use a step (the kind used for stepping exercises). Prop your feet on the side of the step to brace your feet while rowing. Lean over to grab the handle. Pull back to sit up straight. Grip the handles like you're holding onto mugs, as it's typically a v-grip.  If it's a straight bar, you can grab it with either an overhanded or underhanded grip. Using an underhanded grip will make it easier on your shoulders. You will need to extend your arms to sit up straight. Throughout the exercise, make sure your back is straight. Don't lean over. Also, press your chest out, drawing your shoulder blades together, as that helps you work your upper and middle back.  Even though you're keeping your back straight and your torso still, you can flex your hips a little if that helps you do the exercise. However, don't bend at your hips at any point. Keep your core muscles engaged as you do the exercise so that your upper body stays steady. As you do, push your elbows back. They should stay at your sides but move toward your back. Bring the cable attachment as far as you are able or as far as it will go, ending at your torso if you can. Exhale as you pull the cable toward you. Once you pull all the way back, stay in that position for a few seconds. As you do, make sure your shoulder blades are pushed together by squeezing them together when you pause. Work against the tension; don't just allow the cable to yank your arms back forward. If you don't work against it, you're losing out on half your workout.  Inhale as you release the cable back to the starting position. If you hear the weights clank down on the cable machine, you likely moved back too quickly. It's most important to concentrate on doing the exercise correctly. As a beginner, start with 8-12 reps and then rest. You can try 2-3 sets at this many reps. Later, you can work up to more reps and sets.
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One-sentence summary -- Set the weight to the appropriate marker. Sit on the floor in front of the cable machine. Bend your knees and position your feet on the pads. Grab the handle and then straighten out your back. Push your shoulders together and keep your back straight. Pull the cable back toward your torso. Hold the position for a few seconds. Extend your arms slowly back to the start position. Repeat until you start to feel the burn.


There are many herbs that have been traditionally used to support liver function.  Little is known about how these herbs function, but there is a long history of safe use. In general, most of these herbs have been given as teas, so dosing is not often clear.  Follow manufacturer’s instructions and consult your physician for dosing.  The doses listed here should only be used as guidelines.  Milk thistle: Research suggests it may be most useful for those with alcohol-related liver disease, cirrhosis, and hepatitis. Dosages range from 160-480 mg daily. Astragalus: The usual dose used is 20–500 mg of extract taken three to four times daily. Dandelion/Taraxacum root: Decreases cholesterol, reducing the burden on the liver. Drink two to four cups of dandelion root tea daily or two to four gm of root daily.  Combination formulas: There are many of these on the market, though most have not been clinically tested. Examples include NOW’s Liver Detoxifier and Regenerator, Gaia Herbs Deep Liver Support, and Oregon’s Wild Harvest Milk Thistle Dandelion. Green tea: Reduces the risk of liver disease, but in some people, it can increase liver problems.  The best course is to speak to your physician for advice regarding using green tea.  In general, two to four cups of green tea has been shown to reduce the risk of liver disease. These herbs not only taste delicious, but are also known to improve liver health. Add these herbs to taste, and use at least one of these daily.  Garlic also prevents liver cancer and heart disease and boosts the immune system. Turmeric has anti-inflammatory properties that support the liver by decreasing the inflammation that leads to hepatitis, NASH, liver cancer, and cirrhosis. Though there are plenty of ways to get antioxidants through diet, supplements can help you get even more. Alpha-Lipoic acid (ALA) is an antioxidant that has been studied in diabetes, heart disease and liver disease. It supports sugar metabolism in the liver and prevents alcoholic liver disease. The most common dose is 100 mg three times a day. N-acetyl cysteine (NAC) serves as a precursor to glutathione, the body’s major antioxidant. The most common dose to support the liver is 200–250 mg twice daily.  ALA may interact with diabetes medications, so consult your physician regarding the best dose. There have been rare cases where very high doses of NAC increased liver enzymes.
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One-sentence summary --
Drink herbal teas that improve liver health. Cook with garlic and turmeric. Take antioxidant supplements.