Rope Seated Cable Row

Instructions

1. 1

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

2. 2

   Grasp the cable ropes with an overhand grip, palms facing each other.

3. 3

   Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.

4. 4

   Pull the cable ropes towards your body, squeezing your shoulder blades together.

5. 5

   Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.

6. 6

   Repeat for the desired number of repetitions.