The seated cable row is an important addition to your back exercises.
It will work the majority of your back including your lats, traps, and rhomboid muscles.
Other Muscles Targeted: Biceps, Shoulders
- Set the weight rack to your desired weight.
- Connect attachment onto a low pulley. You can attach a short straight bar, a v-bar handle or even a rope.
- Sit down and place your feet firmly against the base of the cable row tower and ensure your legs are slightly bent.
- Sit up tall and grab the handle and straighten your back and arms. There should be a natural curve in your back. Pull your abs in and lift your chest. This is your starting position.
- Keeping your posture nice and tall, pull the handle towards your waist.
- Breathe out as you pull the handle towards you and keep your elbows close to your sides as they travel straight back.
- When the handle reaches your waist, pause and squeeze your shoulder blades together.
- Under complete control, slowly straighten your arms again to the start position. Do not lean forward. This completes one rep.
Do’s and Do Not’s
DO maintain correct form during this exercise or you could suffer from a lower back injury.
DO imagine your back muscles working during the exercise – not your arms.
DO NOT overly arch or round your back. Keep your back upright with your natural arch.
DO NOT lean backwards to gain momentum. This will engage your legs and bicep muscles.
If you have any comments, questions or tips for the seated cable row, please drop them below.