07/20/2012 03:47 pm ET

Seated Cable Rows (Elbows Out)

Sit down and choose your weight.

Get into the proper posture, with a tall torso, chest up, and shoulders down. Your feet should be planted firmly on the platform with your knees slightly bent. Tighten your core before starting.


Before lifting, make sure your arms are straight with your palms facing the ground. Now pull the weight towards your chest until your elbows are just behind your shoulders. Maintain the proper posture throughout the entire motion.


Return the weight to the starting position with arms fully extended. Pause and repeat for given reps.

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