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Year Long Workout: Phase VIII, Workout C

2A Seated Cable Row

Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds

Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable [1]. Now row the bar to the lower part of your chest [2], and then reverse the motion to return to the starting position. That's one rep.

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