Cable Seated Row

Plant your feet firmly on the platform, grip the handle, open your chest, and keep your back tall. Keep your wrists straight with your forearms and lower your shoulders so your back is ready to work.

Drive your elbows back and pull the handle toward your navel. Keep your chest lifted instead of leaning back, and bring your shoulder blades together to feel your mid-back contract.

Briefly squeeze your back, then slowly straighten your arms against the cable. Control the return so your lats and mid-back lengthen instead of your shoulders rolling forward.

Use your shoulder blades coming together as the reference while your elbows move back. If you only feel your hands pulling, lower the weight and pause for 1 second at the peak.

Leaning back or pulling only with your hands makes your lower back and forearms fatigue first. A rushed return creates partial reps, so give the release as much attention as the pull.

Exhale as you pull and inhale as you return. Steady breathing helps your upper-body position stay consistent.

If your back is hard to feel, lower the weight and first add a 1-second pause at the peak. Check that your shoulder blades actually come together during the pause.