How to Perform
Seated Cable Rows

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Starting Position: 

• Select a nice easy weight for your warm up
• Place your feet on the foot pedals
• Bend the knees comfortably
• Ensure your back is straight and your tummy is tight
• Lean forward and take the handle grips
• Take a deep breathe in, keep your body tight and your arms bent
• Bring the weight up to ‘Start Position’ keeping your arms straight

• Step up your weight for the set... 1-10 Scale
• Ensure your back is straight (mirror glance helps if you have one)
• Squeeze your tummy and take a deep breathe in through the nose
• Bring the weight all the way to your tummy – Breathing Out through the mouth to the count of 1 and 2
• Squeeze the shoulder blades together as you bring the weight in
• Ease the weight back in counting 1, 2, 3 and 4, taking a deep breathe in through the nose to recover
• Do not let the weight touch by keeping the back at 90 degrees to the legs
• Repeat
  

• Ensure your body stays at 90 Degrees duing the ENTIRE set. Keep your knees bent at a comfortable postion
• Continue to count 1 and 2 as you lift the weight up towards your body
• Breathe out through the mouth during the lifting phase
• Keep your back straight and squeeze your shoulder blades together as you lift the weight
• As you release the weight back down count 1, 2, 3 and 4 use a slow and controlled movement, don't rush!
• Breathe in through the nose as your release the weight