Connect a handle attachment to the low pulley on a cable station or cable row machine. Sit down at the station and place your feet on the foot pads provided, keeping your knees slightly bent. Lean forward, keeping your back straight and grip the handle attachment with one hand. Keeping your arm fully extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched, with your chest slightly pushed out. This is the start position. Keeping your torso stationary and your elbow close to your body, pull the handle back towards you while squeezing your back muscles, exhaling as you do so. Hold for a count of one before returning to the start position. Inhale as you do so. Repeat all the required reps (or time) on one arm before changing to the other.