The cable seated row is a strength exercise that targets the upper back, with secondary emphasis on the bicep and forearms. It is performed using a cable row machine and involves pulling handles towards the torso while maintaining a straight back and squeezing the shoulder blades together.
Also Works
BicepsForearms
How to Perform
1
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
2
Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
3
Pull the handles towards your body, squeezing your shoulder blades together.
4
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Pull the handle to your lower sternum while driving your elbows past your torso to fully contract the back muscles.
•Sit tall with a slight forward lean at the start, then pull your torso to upright as you row to engage the full back.
•Squeeze your shoulder blades together at the peak contraction for a one-second hold.
Common Mistakes
•Leaning too far back at the top of the row, turning it into a lower back exercise instead of a back row.
•Pulling primarily with the biceps by not initiating the movement with the shoulder blades.
•Using momentum by rocking the torso back and forth instead of controlling each rep.