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  • Pilates Single Arm Back Rowing Seated Row

    Sit tall, hold one strap, arm extended forward.
    Pull handle toward torso, squeezing shoulder blade.
    Keep torso stable without rotation.
    Extend arm forward under control.

  • Pilates Back Rowing Seated Row

    Sit tall, legs extended, hold straps with arms forward.
    Pull handles toward torso, squeezing shoulder blades together.
    Keep chest lifted and spine neutral throughout.
    Extend arms forward under control.
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