How to do this variation of the seated row back exercise: start with wide-grip, twist inwards and finish with a close-grip:
Grab the 2 handles with palms facing downwards - starting position.
As you pull the handles back towards yourself, slowly rotate your hands, arms and elbows simultaneously downwards and inwards towards your sides until you reach a close-grip position at the end of the pull. Pull your elbows back as far as they can go.
At this point of the movement your palms face inwards, your elbows at your sides and shoulders should be back (not rounded), chest out and a slight arch in your back.
To return to the starting position from this close-grip position, slowly rotate hands, arms and elbows upwards and outwards so you return to the wide-grip position with palms facing downwards. Go as far forward as you can to get that added range of motion and stretch while still maintaining a bend in your elbows.
Breathe out as you pull inwards and breathe in as you release and return to the starting position.
Do 4-5 sets, 10-12 repetitions.
Variations:
Close-grip Row
Wide-grip Row
