Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
Grasp the cable ropes with an overhand grip, palms facing each other.
Lean back slightly, keeping your back straight and your core engaged.
Pull the cable ropes towards your chest, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s