Pronated Wide Elbow 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 with the elbows wide, feeling the back muscles doing all of the work and the shoulder blades coming together. Picture the forearms as an extension of the handle.

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