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Cable Seated Row Pronated Grip
- 1 - Sit on the seated cable row machine with your feet secured on the foot platform and knees slightly bent.
- 2 - Grab the straight bar or wide row attachment with a pronated grip, palms facing down, and sit tall with your torso upright.
- 3 - Start with your arms extended, shoulders slightly protracted, and spine neutral without rounding your lower back.
- 4 - Pull the handle toward your lower ribs or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- 5 - Pause briefly at the end of the row while keeping your chest lifted and wrists neutral.
- 6 - Slowly extend your arms back to the starting position under control, allowing your shoulder blades to move forward without losing posture.
- 7 - Repeat for the desired number of repetitions.
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