PERSONAL TRAINER INSTRUCTION :
Square off your shoulders to the cable in front. While keeping an upright position with a neutral spine, exhale and pull the cable handle back with both hands. Focus on pulling through the elbow to activate the muscles of the back.
Keep your shoulders depressed and “tuck your wings” (scapula / shoulder blade) in as you pull down. Focus on contracting the muscles of your back, specifically the latissimus dorsi (lats). Be sure to not lean towards the side you’re pulling down, keep your stomach engaged through the entire exercise.
There are different variations that can be done with your hand positioning through the movement such as having your palm up (supinated) or palm down (pronated). Feel free to try and see what you like best. Also consider using different attachments. For the low row, using the “machine gun handle” is the preferred option. If you struggling keeping your balance, sit a little lower into a squat during the exercise.