cable seated one arm alternate row

Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.

Grasp the handle with one hand and keep your arm fully extended in front of you.

Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.

Pause for a moment at the top of the movement, squeezing your back muscles.

Slowly release the handle back to the starting position.

Repeat with the other arm.

Alternate between arms for the desired number of repetitions.