#12 How Do I Perform Seated One Arm Cable Rows?
Sit down at the machine with your feet placed on the crossbar or front platform. For an optimum starting position, keep your knees slightly bent and unlocked. Keep the natural alignment in your back and lean to grab the handle attachment with a palm down grip on your left arm.
With an extended arm, you should pull back until you achieve a 90-degree angle between your torso and legs. Your chest should stick out and your back should be slightly arched. As you hold the bar, you should feel a good stretch in your lats. Complete three sets with 12 to 15 reps.
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