The cable low seated row is a strength exercise targeting the upper back, performed on a cable machine. It also engages the bicep and forearms as secondary muscles. The movement involves pulling the cable handles toward the torso while maintaining a straight back and squeezing the shoulder blades together.
Also Works
BicepsForearms
How to Perform
1
Sit on the machine with your feet flat on the footrests and your knees slightly bent.
2
Grasp the handles with an overhand grip, palms facing down.
3
Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
4
Pull the handles towards your body, squeezing your shoulder blades together.
5
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Sit upright with a slight forward lean at the start. As you pull, retract your shoulder blades without leaning your torso backward past vertical.
•Drive your elbows straight back, not out to the sides, to target the middle traps and rhomboids along with the lats.
•Fully extend your arms on the return to get a complete stretch in the lats before the next rep.
Common Mistakes
•Excessive torso rocking back and forth to generate momentum, which takes tension off the back muscles and stresses the lower back.
•Pulling with the biceps by not initiating the movement with the shoulder blades. Think about pinching a pencil between your shoulder blades first.
•Rounding the upper back and letting the shoulders roll forward at the extended position.