How to do a cable low seated row

Setup:

1. Cable Machine: Set the cable pulley to the lowest position.
2. Attachment: Attach a V-bar, rope handle, or straight bar to the low pulley.
3. Seated Position: Sit on the bench or floor facing the machine. Adjust the seat height if needed, so the cable is slightly above knee level.
4. Grip: Grasp the attachment with an overhand or underhand grip, depending on your preference.
5. Body Position: Lean forward slightly, keeping your back straight, chest up, and core engaged.

The Lift:

1. Initiate the Pull: Pull the attachment towards your lower abdomen while squeezing your shoulder blades together. Keep your elbows close to your body and your back straight.
2. Squeeze and Hold: Pause briefly at the end of the pull, feeling the contraction in your back muscles.
3. Controlled Return: Slowly extend your arms back to the starting position, resisting the pull of the cable.

Tips:

• Elbow Position: Keep your elbows close to your body as you pull the attachment.
• Focus on the Back: Think about using your back muscles to lift the weight, not just your arms.
• Variation: You can try different attachments and grips to target different areas of your back.