Cable Seated Row (bent bar)

Sit with your feet on the footplate and knees slightly bent, then grab the bent bar handle. Let your wrists follow the bar's angle comfortably, keep your chest up, and lower your shoulders.

Keep your elbows close to your torso as you drive them back and pull the bar toward your lower abdomen. Stay upright and finish by drawing your shoulder blades together to squeeze your lower lats and mid-back.

Pause briefly when the bar nears your abdomen, then slowly straighten your arms. Control the end range as your shoulders are drawn forward, feeling your whole back lengthen.

The bent bar keeps your wrists less bent and makes it easier to keep your elbows near your sides, so focus on the back of your sides shortening. If the area between your shoulder blades tightens at the top, you are using your mid-back as well.

Pulling the bar up to chest height flares your elbows and shifts work from your lats to your rear shoulders. Leaning far back on every pull adds lower-back momentum, so keep your torso angle consistent.

Exhale as you pull and inhale as you straighten your arms to return. Briefly holding your breath at the top makes it easier to focus on squeezing your shoulder blades.

Find the spot on the bend where your wrists feel most comfortable and grip the same spot every set. A consistent grip gives you a consistent elbow path, so the tension stays in the same place.