- Step-1Pull the handle with one arm towards your torso, retracting your shoulder blades as you flex the elbow
- Step-2Pause at the bottom of the motion, and then slowly return the handle
- Step-3Repeat the same for other hand.
Alternating Seated High Rows
Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip.