Row (Cable)
How to do it
Sit or stand facing a cable stack set at chest height and grip the handle with both hands, arms extended and chest tall. Pull the handle to your lower ribs by driving the elbows back and squeezing the shoulder blades together, then extend forward under control to a full stretch.
Setup
Set the cable around lower-chest height and sit or stand square to it with both feet braced. Hold the attachment with both hands, chest tall, shoulders down, and arms extended without rounding forward.
Where you should feel it
Through the lats and between the shoulder blades as your elbows pass your torso, with the biceps assisting. If your arms dominate, keep your wrists quiet and lead the pull with your elbows.
When to use it
Use for controlled horizontal-pull volume with continuous tension and an adjustable grip. It works well after heavier rows or as a moderate-load main row in the 8-15 rep range.