Pronated Grip Seated Cable Row

  1. Using a pronated (overhand) grip, grasp the handle with the arms extended. Tightly brace the core and use your legs to press you into full leg extension (do not lock the knees).

  2. While keeping the shoulders down, pull the handle into your diaphragm, feeling the back muscles doing all of the work and the shoulder blades coming together.

  3. Pause for 1-2 seconds, and slowly return to the starting position.