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Exercise: Seated Cable RowStart sitting on the floor or a pad. Feet should be proper against the machine. Your legs should be slightly bent. Keep your chest up and out for proper alignment of the spine. Grasp the bar or rope, then squeeze your shoulder blades together (scapular retraction) and maintain this for the entire rep. Pull the bar or rope towards you, keeping your forearms parallel to the ground and elbows in tight by your sides. Stop when your wrists are just touching your torso. Do not lean forward our backwards during this movement – your torso should remain erect with your shoulders directly over your hips. A typical grip is with your palms facing each other. You may use a palms-down or palms-up grip. A standard grip distance is the distance between your wrists when your arms are hanging naturally by your sides. Anything inside of this is a narrow-grip, and anything outside of this is a wide-grip.
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