Cable Seated Row Supinated Grip

1. 1 - Sit on the cable row machine with your feet secured on the footplates and your knees slightly bent.
2. 2 - Attach a straight bar or close-grip handle and grasp it with a supinated grip, palms facing up.
3. 3 - Sit tall with your chest lifted, shoulders down, and spine neutral; start with your arms extended without rounding your back.
4. 4 - Pull the handle toward your lower ribs or upper abdomen by driving your elbows back close to your sides.
5. 5 - Squeeze your shoulder blades together briefly at the end of the pull while keeping your torso steady.
6. 6 - Slowly extend your arms back to the starting position, allowing your shoulder blades to protract under control.
7. 7 - Repeat for the desired number of repetitions without using momentum or leaning excessively.