Seated Cable Row

Step 1. - 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.

Step 2. - 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.

Step 3. - 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.

Step 4. - 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.

Step 5. - Repeat the movement.