Cable Seated Lat Focused Row

Cable Seated Lats Focused Row

Starting Position:
1. Sit on the bench in front of the cable machine, ensuring your feet are flat on the ground.
2. Adjust the knee pad (if available) to secure your legs in place, allowing for a stable position.
3. Grab the cable handle with both hands, palms facing each other.
4. Sit upright with your back straight and shoulders relaxed.
5. Position your knees slightly bent and your torso leaning slightly forward.

**Movement 1. Engage your core to stabilize your body as you begin the movement.
2. Slowly pull the handle towards your torso, focusing on squeezing your shoulder blades together.
3. Keep your elbows close to your body during the pull.
4. Aim to draw the handle towards your lower ribs or waist.
5. Hold the contraction for a moment at the peak of the pull.
6. Gradually extend your arms back to the starting position, maintaining control throughout the movement.
7. Repeat for the desired number of repetitions, ensuring proper form each time.

Tips:
- Start with a light weight to master the form before increasing the load.
- Maintain a smooth and controlled motion throughout the exercise.
- Avoid using momentum; focus on using your back muscles to perform the row.