cable seated wide-grip row

TARGET: upper back

EQUIPMENT: cable

SECONDARY: biceps, forearms

1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
2. Grasp the handle with a wide overhand grip, palms facing down.
3. Keep your back straight and lean slightly forward from the hips.
4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
5. Pause for a moment at the peak of the contraction.
6. Slowly release the handle back to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.