1. Adjust the cable machine so that the handle is set to a low position. Select an appropriate weight to provide resistance.
2. Stand facing the cable machine with your feet shoulder-width apart and grasp the handle with one hand using a neutral grip (palm facing in).
3. Hinge at your hips, slightly bending your knees, and lean forward with a straight back, keeping your core engaged. Extend the arm holding the cable to allow the weight to pull the shoulder forward slightly.
4. Pull the cable handle towards your torso while rotating your wrist so the palm faces upward as you complete the rowing motion. Keep your elbow close to your side.
5. Squeeze your shoulder blades together at the end of the movement, ensuring you are using your back muscles to perform the row.
6. Slowly extend your arm back to the starting position, rotating your wrist to return to the neutral grip.
7. Repeat the desired number of repetitions and then perform the exercise with the opposite arm.
Make sure to perform the exercise in a controlled manner, focusing on the muscle contraction and proper form to avoid injury and maximize the benefits of the workout.
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