Seated Row

Seated Row: Begin by grasping a V-bar handle attached to a low pulley apparatus with your palms facing in toward each other. Place your feet against the machine's stop plate and, maintaining a slight bend in your knees, sit down in front of the apparatus. Allow your arms to straighten fully so that you feel a complete stretch in your lats. Slowly pull the handle into your lower abdomen, keeping your elbows close to your sides. As the handle touches your body, arch your lower back and squeeze your shoulder blades together. Then, reverse direction and return to the start position.