Description

The cable seated row is a great exercise for targeting the muscles in the upper back and arms.

Starting Position

Sit on the machine with your feet flat on the footrest, knees slightly bent. Grab the handle with an overhand grip, arms extended in front of you.

Technical Execution

Pull the handle towards your lower chest, squeezing your shoulder blades together. Slowly return to the starting position and repeat.

Range of Motion

Focus on a full range of motion, ensuring you fully extend your arms at the starting position and fully contract your back muscles at the end of the movement.

Variations

Variations include using different handle attachments, changing the grip width, or performing a single-arm seated row.

Common Mistakes

Common mistakes include using momentum to pull the weight, rounding the back, and gripping the handle too tightly.

Practical Advice

Focus on pulling with your back muscles, keep your shoulders down and back, and use a controlled motion throughout the exercise.

Additional Notes

Make sure to adjust the cable machine to the appropriate height and select a weight that allows you to perform the exercise with proper form.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles