Cable Rope Crossover Seated Row

Cable Rope Crossover: 1. Stand in a split stance position while facing away from the cable machine. 2. Hold the rope attachment with both hands and extend your arms out in front of you at shoulder height. 3. Keep your elbows slightly bent and maintain a slight forward lean with your torso. 4. Engage your core muscles and exhale as you pull the rope handles apart from each other. 5. Controlledly bring your hands back to the starting position without letting the weight stack touch. 6. Repeat the exercise for the desired number of repetitions. Seated Row: 1. Sit down on the row machine with your feet firmly placed on the footrests and your knees slightly bent. 2. Grasp the handlebar with an overhand grip, hands shoulder-width apart. 3. Maintain an upright posture with a slight lean back, keeping your back straight. 4. Start with your arms extended in front of you, allowing a slight bend in your elbows. 5. Exhale and pull the handlebar towards your abdomen by retracting your shoulder blades. 6. Keep your elbows close to your body and avoid using momentum to complete the movement. 7. Pause for a moment at the fully contracted position, squeezing your back muscles. 8. Inhale and slowly return to the starting position, fully extending your arms. 9. Repeat the exercise for the desired number of repetitions.