Seated Floor Rope Cable Row

Sit on the floor facing the low pulley, feet braced against the frame; pull the rope to the lower chest with a neutral grip, spreading the ends at the end, elbows back along the body.

How to do it

Setup

Low pulley at its lowest setting with the rope attached. Sit on the floor facing it, legs long or slightly bent, feet braced against the frame, torso upright, rope held palms facing each other.

Steps

Lean back a touch and set the shoulder blades down.
Pull the rope to the lower chest, elbows traveling back along the body.
Spread the rope ends apart at the end and squeeze the shoulder blades for a beat.
Let the arms straighten and the shoulders reach forward under control.

Common mistakes

Rocking the torso to move the weight: keep the trunk still and let the back pull. Elbows flaring high: drive them back along the ribs, not out to the sides.

Breathing

Exhale as you pull, inhale on the return.