Cable Seated One Arm Alternate Row

Coaching cues

• Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
• Grasp the handle with one hand and keep your arm fully extended in front of you.
• Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
• Pause for a moment at the top of the movement, squeezing your back muscles.
• Slowly release the handle back to the starting position.
• Repeat with the other arm.
• Alternate between arms for the desired number of repetitions.