Cable Seated Lats Focused Row

1. Sit facing a low pulley cable machine with feet braced and knees slightly bent. 2. Grab the handle (e.g., close grip or rope) with both hands and sit tall with core engaged. 3. Lean slightly forward to stretch your lats at the start. 4. Pull the handle toward your torso by driving your elbows back and down, focusing on engaging your lats. 5. Squeeze your lats at the end of the movement. 6. Slowly extend your arms back to the starting position under control, feeling the stretch in your lats.

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