How to Perform

Sit at the cable row machine with feet on the platform, knees slightly bent
Grip the handle with arms fully extended, feeling a stretch in your lats
Pull the handle to your lower chest, driving your elbows back and squeezing your shoulder blades together
Hold the contraction for 1 second
Return with control to full stretch

Tips

Keep your torso mostly upright — excessive forward and backward rocking is the most common form breakdown
No cable machine? Resistance band rows anchored to a door or dumbbell rows from a bent-over position are solid alternatives
Use a 1 second pull with a 1 second squeeze and a 2-3 second return — the cable keeps tension on the way back so don’t waste it
Beginners often pull with their arms instead of their back — think about driving your elbows behind you, not pulling with your hands
Feel the squeeze between your shoulder blades at peak contraction and the stretch across your lats at full extension