5. SEATED CABLE ROW
Attach a straight or lat-pulldown bar to the pulley of a seated row station. Sit on the bench or floor with your feet against the foot plate and knees slightly bent. Keeping your lower back flat, bend forward at the hips to grasp the bar and row it to your sternum, squeezing your shoulder blades together in the end position. Extend your arms and feel the stretch in your back before beginning the next rep.
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