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Year Long Workout: Phase V, Workout A


1B Underhand-Grip Seated Row

Sets: 3 Reps: 15 Tempo: 311 Rest: 60 Seconds

Sit at a cable station with your knees slightly bent and your feet braced against the foot plate (or a weight plate resting on the floor, as shown here). Keep your lower back in its natural arch and grab the pulley handle with a shoulder-width, underhand grip (palms facing up) [1]. Squeeze your shoulder blades together and pull the bar until it meets your lower chest [2]. Slowly lower the weight to the start position. That's one rep.

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