Seated Cable Rows

Begin the exercise leaning forward with your hands out past your knees, your back straight, and your knees bent at about 45 degree angle, which is maintained throughout the movement.

Keeping your elbows close to your sides, pull the handle in to your abdomen and arch your back at the end of the movement.

Reverse the movement and return to the starting position.

The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the inward movement no faster than the outward.