Cable Seated Under Grip Row

Sit with your feet on the footplate and grip the bar shoulder-width apart with your palms facing up. Bend your knees slightly, keep your chest up, and start with your arms straight in front of you.

Keep your elbows tight to your sides as you drive them back and pull the bar toward your lower abdomen. An underhand grip helps your elbows stay close to your torso for a deep lower lat contraction.

Squeeze briefly, then slowly straighten your arms and let the bar move forward. Keep a steady pace until your elbows are fully extended to lengthen your lats.

Focus on the back of your sides shortening as your elbows travel past your hips. If your biceps tire first, hook your hands on the bar and think of pulling with your elbows.

Curling your wrists up as you pull turns it into a curl and increases biceps and forearm involvement. Leaning far back to drag the bar in strains your lower back, so lock in your torso angle.

Exhale as you pull and inhale as you straighten your arms. Moving slowly in time with your breath helps you clearly separate the contraction from the release.

Bringing your hands slightly closer than shoulder width keeps your elbows tighter to your sides and makes your lower lats easier to feel. Pause for 1 second at the top to confirm your elbows reached behind your torso.