Seated row

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SETS:

3

REPS:

15, 12, 10

WEIGHT:

Med

KEY POINTS:

POSITION:
Sit upright on the bench and plant your feet on the floor or foot pads, knees bent. Extend your arms and hold the handle or cable. Squeeze your shoulder blades together and brace your core.

INHALE:
Bend your elbows to pull the handle towards your chest, keeping your elbows tucked in and your back neutral. Pause for half a second.

EXHALE:
Slowly return the weight to its starting position, extending your arms.

Repeat for the required number of reps and sets, taking a 60 sec pause between sets.