Low Cable Seated Row

Sit tall with the low handle and brace your core so your lower back does not round. Set your position so the handle can travel naturally toward the line below your navel.

Pull the handle below your navel or toward your lower abdomen while driving your elbows close behind you. As the handle comes close to your body, feel the lower side of your back and inner back contract.

Briefly squeeze, then slowly straighten your arms and keep feeling the lower side of your back lengthen. Control the return smoothly so the next rep can match it.

The closer your elbows track to your body as they move back, the stronger the lower-lat contraction. If you cannot feel it, pull the handle a few centimeters lower and closer to your body.

Rounding your back or pulling the handle up to sternum height greatly reduces lower-lat tension. If your forearms tire first, use your elbow movement as the guide rather than pulling with your hands.

Exhale as you pull and inhale as you return. Keep breathing instead of holding it so your core stays engaged and the release remains smooth.

If your lower lats are hard to feel, try pulling the handle a few centimeters lower and closer to your body. Find that position with a light weight before adding load so the contraction stays clear.