Seated Cable Row

How to adjust

If the seat slides on a rail, set it so that with your arms fully extended on the handle your knees stay slightly bent rather than locked straight; on machines with a fixed seat, adjust by placing your feet higher or lower on the footplate instead.
Choose the handle attachment (V-bar, wide bar, or rope) and clip it to the cable.
Select the weight using the pin on the weight stack.

Sit facing the pulley, brace both feet firmly on the footplate with knees softly bent.
Grip the handle, sit up tall, with a slight forward lean at the starting position.
Exhale, pull the handle toward your lower abdomen, driving the elbows back and squeezing the shoulder blades together.
Inhale, extend the arms forward under control, without letting the lower back round with the cable's pull.

Always brace both feet firmly on the footplate throughout the set so the cable's pull doesn't drag you off the seat.
Do not lock the knees out straight when extending the arms.
Control the weight as you release; do not let the stack slam.
At the end of a set, or when a rep won't come, let your arms extend with the cable's pull and wait until the stack has settled all the way down before letting go of the handle — release it while the stack is still up and the handle whips toward the pulley; only once it's parked do you take your feet off the plate and stand up.