Step 1

Connect the long bar attachment to the seated row. Place both hands on the bar with an overhand grip (palms facing down) slightly wider than your shoulders. Sit on the bench and place your feet on the footplates. Hold the bar directly in front of your belly button with arms extended. Pull your shoulder blades down and back slightly to push your chest out. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a proud chest, bend your elbows to pull the bar in towards your chest. You should feel a small squeeze between your shoulder blades.

Step 3

Inhale. Extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

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