Seated cable row - Movement

Technique

Sit on the cable row machine bench with your feet securely placed on the footplates and knees slightly bent.
Grab the handle with both hands, keeping your arms fully extended and your back straight.
Engage your core and pull your shoulders back before initiating the movement.
Pull the handle toward your midsection by driving your elbows back while keeping them close to your body.
Squeeze your shoulder blades together at the end of the movement ( Shoulder retraction).
Slowly extend your arms back to the starting position in a controlled manner without rounding your back.

Keep your chest up and avoid leaning back when pulling the weight.
Focus on pulling with your back muscles rather than relying too much on your arms.
Control the weight on the way back to maintain tension in your muscles.
Avoid shrugging your shoulders—keep them down ( Shoulder depression) and engaged throughout the movement.
Use a full range of motion but do not let the weight stack slam down between reps.