Cable Seated Row

1. Set up your station: Adjust the cable machine to the low setting and attach the V-bar handle.

2. Position yourself: Sit down on the bench in front of the cable machine with your feet flat against the footrests, knees slightly bent.

3. Start the movement: Lean forward slightly at your hips to grab the V-bar with both hands using an overhand grip. Ensure your back is straight.

4. Maintain posture: Sit back with your arms extended in front of you. This is the starting position.

5. Perform the row: Keeping your torso stationary, exhale as you pull the V-bar towards your abdomen by driving your elbows straight back.

6. Squeeze and hold: Keep your shoulders down and back, and squeeze your shoulder blades together at the end of the movement.

7. Return to start: Hold the contraction briefly, then inhale as you slowly extend your arms back to the starting position.

8. Repeat: Perform the desired number of repetitions, maintaining proper form throughout the set.

It’s important to maintain a neutral spine and avoid rounding your back or using momentum to complete the movement. Adjust the weight according to your fitness level, ensuring you can perform the exercise with good form.

---