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Step 1
Set your weight and sit. Start with a very moderate amount of weight so you can gauge the difficulty. Sit down on the cable seated row's bench, placing your feet onto the foot platforms. Attach the triangle-shaped handle that has your palms facing each other.
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Step 2
Grab the handles and sit straight. Lean forward and grab the handles then sit up straight with your arms extended. Keeping your back straight and upright and contract your back muscles, pulling your shoulder blades together, in order to bring the handle towards your sternum. Use your back to get the handle as close to your body as possible.
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Step 3
Release forward. From the up position you need to slowly ease the cable forward. Maintain control as you extend your arms. Once your arms are extended lean forward from the weight slightly, keeping your back straight, until you're bent at about a 20-degree angle. Pause and get ready to pull back to the up position.
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Step 4
Lean back and pull. Use your back to pull yourself back to an upright position, without leaning back beyond 90 degrees. Once you've leaned back and straightened out continue the pulling with your arms and by squeezing your shoulder blades together.
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Step 5
Vary the handles. One of the simplest ways to increase intensity is to change the handles on the cable. Try using a straight bar handle or, if you want to really ramp up the difficulty, a rope handle. Perform the exercise with different handles as you'd perform it with the basic handle.
