Bentover BB Rows: bend over at approx. 45 to 90 degrees, bend in the knees to wear you're comfortable, grab a bar and pull the weight to your chest. I believe Chad recomends using a grip distance simmilar to what you'd use while benching, and a pronated (palms facing your body) grip.
Upright Rows: Grab a bar (I prefer the bent curling bar) and stand up straight with it hanging down at full arms length. Lift bar as close to your body as possible, all the way up to your chin. Try to point your elbows up as high as you can.
Standing Cable CrunchL: Using a rope that's usually used for tricep push downs, stand against the machine and curl your body down while holding the rope around the back of your neck while keeping your legs motionless.