BACK - Seated Cable Row Machine

1. Plant your feet firmly on the foot pads of the machine or the floor (depending on the setup). Adjust the chest pad so that when you extend your arms forward to grip the handles, palms facing in toward each other, you are at full extension. Your chest should be sticking out which will create a slight reverse arch in your lower back. This is the starting position.

2. Commence the movement by pulling backwards on the handles and squeezing your shoulder blades together. The elbows remain tight in by your sides rather than flaring out. The torso should remain stationary while you exhale through the movement. You should not be rocking forward and backward.

3. When the elbows are back as far as you can take them, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.