1. Adjust the height of the chest support pad so that it’s at a comfortable level when you’re seated.
2. Attach a row handle to the high pulley of a cable machine.
3. Select the appropriate weight on the stack and sit down on the machine with your chest against the pad.
4. Grasp the row handle with both hands using a neutral grip (palms facing each other).
5. Plant your feet firmly on the ground and slightly bend your knees.
6. With your back straight, pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
7. Squeeze your shoulder blades together at the end of the pulling motion, holding the contraction briefly.
8. Slowly extend your arms back to the starting position, allowing your shoulders to protract forward.
9. Repeat for the desired number of repetitions.
10. After completing a set, carefully return the weight to the stack before getting up. Ensure you maintain a neutral spine throughout the exercise and avoid jerky movements. The weight should be challenging but not so heavy that it compromises your form.
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