Sit on the cable row machine with your feet on the footrests and knees slightly bent.
Lean forward to grasp the V-bar or handle attachment with both hands.
Sit upright with your arms fully extended and your chest lifted, establishing a slight arch in your lower back.
Pull the handle toward your lower abdomen by driving your elbows straight back, squeezing your shoulder blades together.
Hold the contracted position for a brief pause, then slowly extend your arms back to the starting position.
Avoid leaning forward excessively or using momentum to swing your torso during the row.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |