Name: Seated Cable Row
Targeted Muscle: Strength training - primarily for Middle Back. Secondary for Upper Trapzius and Lat Dorsi.
Preparation: Seat on the bench provided by the machine and place both feets on the platform at the front. Slightly bend your knees and not locked. Keep your chest up and torso stabilised.
Sequence: Pull the handle with both hands towards to your abdonminals and squeeze your middle back for a second before slowly return it to the starting position.
Breathing: Exhale as you pulling the handle and inhale as you returning it to strating position.
Repetition: 4 sets of 8-12 reps.
Note: Avoid swinging your upper body during the movements as this cause lower back injury .