Back
Cable pull
Cable row with close grip (V-grip)
Close grip cable row to midsection for a dense middle back.
Setup
Feet on the footrest, knees slightly bent - not locked out.
Grasp the V-bar and sit up into the starting position with a straight back.
Lift your chest, actively pull your shoulder blades back and down.
Brace your core, neutral spine - no rounding, no leaning back.
Fully extend arms, but keep shoulders controlled and forward.
Execution
Pull the handle straight to the center of your body. Target point: lower chest/upper abdomen.
Keep elbows close to the body as you pull back, hands stay close to the torso.
At the end position, squeeze shoulder blades together fully and hold briefly.
Guide the handle forward in a controlled manner, fully extend arms, let shoulder blades glide forward without rounding.
Breathing: Exhale when pulling, inhale when returning.
