1 - Sit down at a cable row machine with your knees slightly bent and your feet placed securely on the machine’s footrests.
2 - Grasp the handle attachment with both hands, palms facing each other. Make sure your grip is wider than shoulder-width apart.
3 - Sit up straight, maintaining good posture with your chest out and your shoulders relaxed.
4 - Begin the movement by pulling the handle toward your torso while keeping your back straight.
5 - As you pull the handle, squeeze your shoulder blades together and focus on using your back muscles to perform the movement. Your elbows should be close to your sides as you pull.
6 - Continue to pull the handle until it touches your lower ribcage or the lower part of your chest, while maintaining good posture.
7 - Slowly extend your arms and return the handle to the starting position, fully extending your arms without locking your elbows.
8 - Repeat the motion for the desired number of repetitions.
