How to do a cable seated row(rope)

Setup:

1. Cable Machine: Sit on the bench or floor facing the machine. Adjust the seat height if needed, so the cable is slightly below chest level.
2. Attachment: Attach a rope handle to the low pulley.
3. Grip: Grasp the rope handle with a neutral grip (palms facing each other), thumbs wrapped around the rope for a secure hold.
4. Body Position: Lean forward slightly, keeping your back straight, chest up, and core engaged. Extend your arms towards the machine.

The Lift:

1. Initiate the Pull: Exhale and pull the rope towards your lower abdomen. Keep your elbows close to your body and your back straight. Focus on squeezing your shoulder blades together.
2. Hold and Squeeze: Pause briefly at the end of the pull, feeling the contraction in your back muscles.
3. Controlled Return: Inhale and 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 rope.
• Focus on the Back: Think about initiating the movement from your back muscles rather than just pulling with your arms.
• Neutral Spine: Maintain a straight back and avoid rounding your shoulders forward.
• Spread the Rope: As you pull the rope towards you, try to spread the ends of the rope apart slightly to engage your lats more effectively.