Seated Cable Row

• Take a seat on the machine with your feet planted, a little wider than shoulder width. Drive the heels, and squeeze the glutes. Grab onto the cable handle.

• Sit up tall with a slight bend through the knees. Tighten up the abs and low back to maintain a perpendicular angle to the floor with your torso.

• Roll the shoulders back and down. Squeeze them together as you row, thinking about pinching a pencil in between them. As you do this, pull the handle back towards you, landing right above your belly button.

• Pause here for a moment before returning the handle, still squeezing the shoulder blades. Once you've returned the weight to the stack, then allow the shoulder blades to relax, without pulling the torso forward.

• Repeat the movement.