Lying Cable Row

Lie on the floor, with the your feet placed either side of a low or even high pulley, holding a suitable cable connections with your arms straight, resting on your waist, (low pulley) or having your hands pointing towards the high pulley.

START

FINISH

Smoothly pull the cable attachment up, until nearly level with your chin, keeping your elbows out to the side, with your back and head firmly on the floor.

Hold for 2 -3 seconds in the upper phase, exhaling as you lower down under control, aim to lift and lower the cable connection close to your body line if using a low pulley, or bring the connection smoothly in towards your chin if using a high pulley.

Focus on keeping your back pushed into the floor, however you may wish to use a flat bench if working with a high pulley.