Kayak Row

Instructions

1. 1

   Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.

2. 2

   Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.

3. 3

   Lean forward from your hips, keeping your back straight and your abs engaged.

4. 4

   Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.

5. 5

   Squeeze your back muscles at the top of the movement, then slowly return to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch sides and perform with your left arm.