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Year Long Workout: Phase X, Workout F

3A Underhand-Grip Seated Row

Sets: 2-3 Reps: 10 Tempo: X 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 underhand grip (palms facing up) 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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