Seated Cable Row


Published: Cables, Upper Back -

Health Benefit


Back Strength Targets lats and rhomboids, fostering muscle growth.
Posture Improvement Enhances postural muscles, promoting spine alignment.
Joint Stability Strengthens shoulder and elbow joints, reducing injury risk.

Instructions on how to perform the Seated Cable Row:

  1. Setup:

    • Sit on the rowing machine bench with your feet flat on the footrests and knees slightly bent.
    • Adjust the cable attachment to a comfortable height and grip the handles with an overhand grip.
  2. Starting Position:

    • Sit tall with your chest up, shoulders back, and core engaged.
    • Extend your arms fully, holding the handles with tension on the cable.
  3. Rowing Motion:

    • Pull the handles towards your torso, leading with your elbows.
    • Squeeze your shoulder blades together at the end of the movement to fully engage your back muscles.
    • Keep your spine neutral throughout the exercise, avoiding rounding or arching of the back.
  4. Controlled Release:

    • Slowly extend your arms back to the starting position, maintaining control over the movement.
    • Feel the stretch in your back muscles as you return to the starting position.
  5. Repeat:

    • Perform the desired number of repetitions with proper form and control.
    • Focus on smooth and controlled movements, emphasizing the contraction of your back muscles during the rowing motion.


  • Avoid using momentum to pull the weight; focus on using your back muscles to perform the movement.
  • Keep your shoulders relaxed and down throughout the exercise to prevent tension in the neck and upper traps.
  • Adjust the weight accordingly to ensure that you can maintain proper form and technique throughout the exercise.

Author: Kratos Agape

Cables, Upper Back -

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