Cable High-Pulley Row

1. Set up a bench in front of a cable pulley machine and adjust the pulley to a high position.

2. Attach a row handle to the cable and select an appropriate weight.

3. Sit on the bench with your feet flat on the floor, knees bent, and your body leaning slightly forward.

4. Grasp the row handle with both hands using an overhand grip. Your arms should be fully extended and slightly higher than shoulder level.

5. Brace your core and keep your spine neutral as you begin the movement.

6. Pull the handle towards your upper abdomen, retracting your shoulder blades as you row.

7. Focus on using your back muscles to pull the weight while keeping your elbows high and aligned with your shoulders.

8. Slowly release the handle back to the starting position with controlled motion, allowing your arms to fully extend and feeling a stretch in your lats.

9. Repeat for the desired number of repetitions and sets, ensuring to maintain form throughout the exercise.

Note: Ensure the motion is controlled, and avoid using momentum to complete the rows. Adjust seat and pulley height as needed for your body size and to target the muscles effectively.

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