How to Do It
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Full arm extension with a slight stretch to full contraction with elbows behind the torso.
Common Mistakes to Avoid
- ×Excessive forward lean during the eccentric phase
- ×Rounding the lower back
- ×Pulling with the arms instead of initiating with the back
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Strengthen the mid-back and improve posture
Body Part
BackEquipment
Cable
Muscles Worked
PrimaryUpper Back
Secondary
BicepsForearms
