Adiletix - Seated Cable Row - Step-by-Step Guide

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Seated Cable Row

1 - Sit on the cable row bench with your feet secured on the footplates and knees slightly bent.
2 - Grasp the handle with a neutral grip and sit tall with your chest up, shoulders down, and spine neutral.
3 - Begin with your arms extended and your shoulder blades slightly protracted without rounding your lower back.
4 - Pull the handle toward your lower ribs or upper abdomen by driving your elbows back close to your body.
5 - Squeeze your shoulder blades together briefly at the end of the pull while keeping your torso stable.
6 - Slowly extend your arms back to the starting position under control, allowing the shoulder blades to move forward.
7 - Repeat for the desired number of repetitions without using momentum or leaning excessively.

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