Cable Seated Row Version II

Cable Seated Row Instructions

Positioning:
1. Sit on the bench of the cable machine with your feet firmly placed on the footplates (or the platform). Adjust the seat height if necessary so that your knees are slightly bent.
2. Grasp the cable attachment (a V-bar or handle) with both hands, keeping your hands about shoulder-width apart.
3. Sit tall with your back straight and core engaged. Your shoulders should be relaxed and down, away from your ears.

Movement:
1. Begin with your arms fully extended in front of you, letting the weight pull your arms forward. This is your starting position.
2. Inhale as you pull the handles towards your abdomen. Focus on squeezing your shoulder blades together as you pull.
3. Keep your elbows close to your body as you row, ensuring that your movement is controlled and steady.
4. Pause briefly when you reach the end of the movement (the handles near your abdomen) to maximize the contraction of your back muscles.
5. Exhale as you slowly extend your arms back to the starting position. Control the weight as it returns, ensuring you do not let the weight slam down.
6. Repeat for the desired number of repetitions, typically between 8 to 12 reps.

Tips:
- Maintain a neutral spine throughout the exercise; avoid rounding your back.
- Keep your movements smooth and controlled to prevent injury.
- Focus on engaging your back muscles rather than using your arms to perform the movement.