Cable seated one arm alternate row

How to do it

1. 1Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
2. 2Grasp the handle with one hand and keep your arm fully extended in front of you.
3. 3Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
4. 4Pause for a moment at the top of the movement, squeezing your back muscles.
5. 5Slowly release the handle back to the starting position.
6. 6Repeat with the other arm.
7. 7Alternate between arms for the desired number of repetitions.