Cable Dual Handle Seated Neutral Grip Row

Sit on the bench with your feet on the footplate and knees slightly bent, then take one separate handle in each hand with your palms facing each other. With your arms extended, lean your torso slightly forward so you start with your back stretched.

Sit tall as you drive your elbows back close to your sides and pull the handles to your lower ribs. Pulling the handles past your sides lets your elbows travel farther back than with a bar, so your shoulder blades squeeze deeper.

Briefly squeeze your back, then slowly extend your arms forward to return the handles. Let your shoulders follow forward to stretch your back, but do not lean so far that your lower back rounds.

The key is feeling your lats and the area between your shoulder blades tighten as your elbows move back. If your arms or grip tire first, hold the handles lightly and think of pulling with your elbows.

Leaning far back on every rep means moving the weight with lower-back momentum. The handles move independently, so match where both hands stop to make sure one side is not cutting the pull short.

Exhale as you pull and inhale as you extend your arms. Steady breathing helps keep your torso angle from shifting.

The neutral grip with palms facing makes it easy to keep your elbows close, which helps you feel your lower lats. Pause for 1 second at the end and check that both shoulder blades squeeze at the same time.