Seated Cable Row
Plant your feet firmly on the foot pads of the machine, knees bent slightly. Lean forward from the waist and grip the V-bar handles so that your palms face each other.
Taking the weight of the cable with your extended arms, lean back until your back is at 90 degrees to the bench. Your chest should be sticking out which will create a slight reverse arch in your lower back. This is the starting position.
Commence the movement by pulling the V-bar toward your abdomen and squeezing your shoulder blades together. The elbows remain tight in by your sides rather than flaring out. The torso should remain stationary while you exhale through the movement. You should not be rocking forward and backward like a cardio row machine.
When the elbows are back as far as you can take them and the bar is against your abdomen, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.