Cable Row

1. 1 - Sit on the cable row machine with your feet firmly placed on the footrests and knees slightly bent.
2. 2 - Grasp the cable attachment (typically a V-bar or straight bar) with both hands using a neutral or overhand grip.
3. 3 - Sit upright with your back straight, chest up, and shoulders retracted slightly to establish the starting position.
4. 4 - Pull the handle toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
5. 5 - Hold the contracted position for a brief moment, ensuring full engagement of the back muscles.
6. 6 - Slowly extend your arms back to the starting position in a controlled manner, allowing a slight forward lean at the hips to stretch the lats.
7. 7 - Repeat for the desired number of repetitions, maintaining proper posture throughout.