1. Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
2. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.
3. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.