cable seated one arm alternate row

Instructions

1. 1

   Step 1: Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.

2. 2

   Step 2: Grasp the handle with one hand and keep your arm fully extended in front of you.

3. 3

   Step 3: Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.

4. 4

   Step 4: Pause for a moment at the top of the movement, squeezing your back muscles.

5. 5

   Step 5: Slowly release the handle back to the starting position.

6. 6

   Step 6: Repeat with the other arm.

7. 7

   Step 7: Alternate between arms for the desired number of repetitions.