Summarize the following:
If you're just starting out, put it on the lowest setting. Move the pulley down to the lowest rung. If you know the weight you want, move the pulley to that level instead. You don't want to start with something too heavy because you could injure yourself. You need to work up to more weight. Be especially careful if you've had a shoulder or lower back injury in the past. It should have a low cable just for exercises like seated cable rows. If you can't sit on the floor due to mobility issues, sit on a bench in front of a cable machine that has a cable at that level, which will provide a similar style exercise. You need to brace your feet while pulling the cable, so place them on the pads in front of you. Some machines may just have a base where you can brace your heels instead. You only need to bend your knees slightly, but they shouldn't be flat on the floor. You need to brace your feet on the pads while you're pulling, so if the machine doesn't have them, you have to improvise. The best option is to use a step (the kind used for stepping exercises). Prop your feet on the side of the step to brace your feet while rowing. Lean over to grab the handle. Pull back to sit up straight. Grip the handles like you're holding onto mugs, as it's typically a v-grip. If it's a straight bar, you can grab it with either an overhanded or underhanded grip. Using an underhanded grip will make it easier on your shoulders. You will need to extend your arms to sit up straight. Throughout the exercise, make sure your back is straight. Don't lean over. Also, press your chest out, drawing your shoulder blades together, as that helps you work your upper and middle back. Even though you're keeping your back straight and your torso still, you can flex your hips a little if that helps you do the exercise. However, don't bend at your hips at any point. Keep your core muscles engaged as you do the exercise so that your upper body stays steady. As you do, push your elbows back. They should stay at your sides but move toward your back. Bring the cable attachment as far as you are able or as far as it will go, ending at your torso if you can. Exhale as you pull the cable toward you. Once you pull all the way back, stay in that position for a few seconds. As you do, make sure your shoulder blades are pushed together by squeezing them together when you pause. Work against the tension; don't just allow the cable to yank your arms back forward. If you don't work against it, you're losing out on half your workout. Inhale as you release the cable back to the starting position. If you hear the weights clank down on the cable machine, you likely moved back too quickly. It's most important to concentrate on doing the exercise correctly. As a beginner, start with 8-12 reps and then rest. You can try 2-3 sets at this many reps. Later, you can work up to more reps and sets.

summary: Set the weight to the appropriate marker. Sit on the floor in front of the cable machine. Bend your knees and position your feet on the pads. Grab the handle and then straighten out your back. Push your shoulders together and keep your back straight. Pull the cable back toward your torso. Hold the position for a few seconds. Extend your arms slowly back to the start position. Repeat until you start to feel the burn.

Summarize the following:
If your partner is showing signs that they are ready to make your relationship known, take subtle steps forward. Doing so may make your partner see that telling the secret isn't a bad thing. It may also encourage them to be more open about you to others as well. For example, posting a picture of the two of you on Facebook or Instagram is an easy way to take the first step. Inviting them to hang out with your friends or even attending a party together are also ideal ways to introduce your relationship. Only do this if you are sure your partner is ready to be open about your relationship. Otherwise, you could create problems by making your partner feel rushed. You may have thought that you could handle keeping your relationship a secret and agreed to do so. If you decide that you can't anymore, you don't have to stay. In some situations, it may be unhealthy to stay with someone who hides their love for you, particularly without a valid reason. Fortunately, you can make the decision to walk away. Keeping your relationship a secret may actually be a blessing in disguise when you decide to leave a relationship. Not showcasing it on social media and having people ask you what happened may help you to pick up the pieces much easier than if everyone you know was aware of the relationship. Although it may be painful to deal with a partner keeping your relationship a secret, going through this experience can help you identify what you do want in a relationship. In order to a have healthy partnership, you need to feel as if you emotional needs are being met. Plus, although all relationships come with hardship, you should feel nourished, supported, and positive about yours. When you enter into your next relationship, be sure to listen to your needs. Gain more awareness of your emotions. Rather than taking whatever your partner says as law, decide for yourself how you feel. Think about what you need. Is being able to share your relationship with family and friends important to you? If so, make that clear up front. Listen to your gut. You inner voice will tell you whether you feel safe and secure in your next relationship. If you get a sense of any red flags, pay attention and take action.
summary: Lead by example. Leave if you are unhappy. Know what you want the next time around.