Cable Seated Low-Pulley Row

1. Set up the cable machine with a low pulley row and attach a suitable handle to it.

2. Position a flat bench in front of the machine so you can sit down with your knees slightly bent and your feet resting against the foot pads, if available.

3. Grasp the handle with both hands using a neutral grip (palms facing each other).

4. Sit down on the bench, and slide your hips back so that you are sitting with an erect torso.

5. Extend your arms fully, allowing your shoulders to protract slightly. Ensure that your back remains straight and chest up, maintaining a neutral spine.

6. Keeping your elbows close to your body, drive with your back to pull the handle towards your abdomen, retracting your shoulder blades as you perform the movement.

7. Hold the handle briefly near your stomach, squeezing your shoulder blades together to fully engage the back muscles.

8. Slowly extend your arms to return to the starting position, resisting the tension on the cable as you straighten your arms.

9. Repeat the exercise for the recommended number of repetitions and sets, resting appropriately between sets.

Ensure that you maintain proper form throughout to maximize benefit and minimize the risk of injury. Adjust the weight according to your fitness level and objectives.

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