The standing row is a pulling exercise that targets the back muscles while working the biceps and forearms. It's a great exercise for developing a well-rounded back and assisting with good posture.
Step 1:
Connect the small bar attachment and set the cable pulley at the
middle of the pole.
Turn to face the cable pulley and place both hands on the bar.
Standing one step away, plant your right foot on the floor and take a
small step backwards with your left foot into a split stance, ensuring
that your feet are slightly further than shoulder-width apart.
Lean back slightly and extend your elbows to hold the bar with an
underhand grip (palms facing up) in front of your chest. This is your
starting position.
Step 2:
Inhale.
Exhale. While maintaining a proud chest, bend your elbows to pull
the bar in towards your chest. As you pull the rope toward you, rotate
your wrists outward so that your hands finish the movement in a
neutral grip (palms facing in). You should feel a small squeeze
between your shoulder blades.
Step 3:
Inhale. Extend your elbows and rotate your wrists inward to return to
the starting position.
Repeat for the specified number of repetitions.
