Set-up: Sit down at a cable tower with a row attachment. With your knees slightly bent, spine neutral and shoulder blades together, bend at the hips to grasp the handle. Grip the handle underhand substantially narrower than shoulder width. Brace through the core before beginning the movement.
Lift: Pull the handle to your chest, keeping your back upright and tight throughout the movement. Focus on bringing the shoulder blades together at the end of the range of movement. Return to the start position under control, maintaining the same braced position in your torso.
Emphasis: Do not flex or bend the spine at any point. Keep the hips and lumbar spine locked in place - all of the movement should come from the shoulder blades and in the arms. Also do not push the head forward at the end of the movement - focus on completing the range of motion in the shoulder blades.
Benefits: The cable row is a great movement for shoulder girdle health and for creating balance in horizontal pulling and pushing (especially for the frequent bench-presser). It is also a bit easier to maintain proper form than in dumbbell, bent-over or chest-supported rows where the tendency and ease of 'cheating' the movement is a bit higher.
Muscle Roles in cable row - seated, narrow-underhand-grip