cable seated row

Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.

Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.

Pull the handles towards your body, squeezing your shoulder blades together.

Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.

Repeat for the desired number of repetitions.