cable rope elevated seated row

Sit on the elevated seat facing the cable machine. Grab the cable rope handles with an overhand grip, palms facing each other. Keep your back straight and lean slightly back, maintaining a slight bend in your knees. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles. Pause for a moment at the fully contracted position. Slowly release the tension and extend your arms back to the starting position. Repeat for the desired number of repetitions.