The cable straight back seated row is a strength exercise targeting the upper back, performed on a cable row machine. It involves pulling the cable handles towards the body while keeping the back straight, engaging the upper back, bicep, forearms, and shoulders.
Also Works
BicepsForearmsShoulders
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 cable handles with an overhand grip, palms facing down.
3
Keep your back straight and lean slightly forward from the hips.
4
Pull the cable 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
•Maintain a rigid, upright torso throughout the entire set. The straight back position specifically targets the mid-back muscles and prevents lat dominance.
•Pull the handles to your lower ribs and squeeze your shoulder blades together for a two-second hold.
•Keep your chest lifted and think about pushing your chest forward as you pull back.
Common Mistakes
•Rounding the upper back during the pull, which defeats the purpose of the straight-back variation.
•Swinging the torso to generate momentum, which removes the strict posture requirement of this exercise.
•Shrugging the shoulders up as you pull, which recruits the upper traps and takes tension off the rhomboids.