Standard Seated Row

Set an appropriate weight and sit on the bench. Place your feet firmly on the footrests with your knees slightly bent.

Grasp the handle with a neutral grip (palms facing each other). Keep your back straight, chest up, and look forward.

Pull the handle towards your lower abdomen in a controlled manner. Squeeze your shoulder blades together forcefully at the end of the pull and keep your elbows close to your body.

Slowly and controllably return the handle to the starting position until your arms are fully extended, feeling the stretch in your back muscles.