Seated Cable Row.

Make every rep count.

1. 01

   Select a challenging but controllable weight, then clip a close‑grip/V‑bar onto the cable.

2. 02

   Sit tall with feet braced, knees slightly bent, and grab the handle with a neutral grip (palms facing each other).

3. 03

   Brace your core, keep a straight spine (no rounding), and let the weight lift just off the stack. Set your posture: chest up, shoulders down and back.

4. 04

   Without leaning back, row the handle toward your stomach/low ribs, driving your elbows back close to your sides.

5. 05

   At the end, squeeze your shoulder blades together, pause briefly, then return slowly to full arm extension under control—don’t let the weight slam.

6. 06

   Repeat for the target reps, keeping the same upright torso and smooth tempo throughout.