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Pulling pattern

Dual-Handle Elbows-Out Cable Row

Demonstrationtap to play

Prescription · first appearance

2

working sets

12-15

reps

last-set RPE8-9

8-9

Coaching cues

Flare your elbows out ~45°. Smooth, controlled reps.

Substitutions

Option 1

Arm-Out Single- Arm DB Row

Option 2

Meadows Row

Appears in

Intermediate · W6 Intermediate · W7 Intermediate · W8 Intermediate · W9 Intermediate · W10 Intermediate · W11 Intermediate · W12