Seated Cable Row

Stability through the low back, and lumbar spine allows for maintaining your posture throughout your swing, and allows a transfer of power from the lower body to the upper body and arms

Starting position:

While sitting down on the machine, legs slightly bent, grasp the weight and hold arms inline with your abdomen.

Movement:

Contract your back, pull your shoulder blades together, and pull the weight towards your upper abdomen. Exhale while pulling

Finish position:

The handle should be one inch from your upper abdomen. Hold for one full second, inhale, and let weight slowly move back towards starting position