Cable Seated Row
Execution Guide
- Sit on the bench with feet on the foot plates and knees slightly bent.
- Grab the handle and sit up tall with a slight lean back.
- Pull the handle toward your lower chest, driving your elbows straight back.
- Squeeze your shoulder blades together at peak contraction.
- Slowly extend your arms back to the starting position without rounding your back.
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 interval48 hours
Goal
Strengthen the mid-back and improve posture
Difficulty
Beginner
Burn (10m)
50-70
Equipment
Cable MachineV-Bar or Straight Bar Attachment
Anatomy
Primary
RhomboidsMiddle TrapeziusLatissimus Dorsi
Secondary
Biceps BrachiiRear Deltoids