Cable rows

Alternatives -
  1. Adjust the seat and foot platform so that you can do deep repetitions.
  2. Sit down and place your feet on the platform.
  3. Grab the handle attached to the cable machine.
  4. Straighten your upper body and roll back your shoulders.
  5. Breathe in and flex your core.
  6. Breathe out and pull the handle towards your chest and retract your shoulder blades.
  7. Pause for one second at your deepest point.
  8. Breathe in and extend your arms back towards the starting position for 2-4 seconds. Maintain a deep stretch of your back muscles as you return to the starting position.