SEATED ROWS

203. SEATED ROWS
Seated rows are like barbell and T-bar rows in that they are great for hitting the muscles in the center of the back. You will need a cable machine to perform this exercise. Grab the V- shaped pulley attachment and sit down on the floor or on the machine's seating pad. With your legs slightly bent, pull the handle into the lower ribcage. Slowly stretch forward until your arms are fully stretched. As you pull the handle towards the torso, try to
squeeze the shoulder blades together. This will fully stretch the chest muscles and contract the back muscles. Don't let the torso go past 90 degrees as you pull the handles in.