Cable Seated Flexion Row

Sit with your feet braced and hold the cable handle. Keep a slight knee bend and incline your torso forward from the hips.

Slowly combine bringing your torso upright with drawing your elbows back.

Briefly squeeze your back at the end of the pull, then return by slowly extending your arms.

This movement primarily works your lats, trapezius. Focus on controlling the motion through these muscles.

Avoid shrugging or bending your wrists to pull. Control the return instead of letting the weight jerk you forward.

Exhale as you pull and inhale as you return.

This variation includes forward and backward torso movement. Start with a small range rather than snapping your lower back.