Cable Low Seated Row

Description

How to do Cable Low Seated Row

1. 01
   Setup

   Select your desired weight and position yourself on the machine with your feet firmly on the footplate, knees slightly bent, and chest up.

2. 02
   Setup

   Reach forward and grasp the V-bar or desired handle with an overhand grip, ensuring your arms are fully extended but not locked.

3. 03

   Initiate the pull by retracting your shoulder blades, then drive your elbows back, pulling the handle towards your lower abdomen.

4. 04

   Squeeze your shoulder blades together at the peak of the contraction, feeling your back muscles engage.

5. 05

   Control the release, slowly extending your arms forward while resisting the weight and maintaining a slight bend in your knees and a neutral spine.

Tips

• Maintain a slight forward lean at the beginning of the movement to achieve a full stretch in your lats, then slightly lean back as you pull, keeping your torso stable.
• Focus on pulling with your back muscles, not just your biceps; imagine driving your elbows straight back behind your torso.
• Keep your chest lifted and your spine in a neutral position throughout the entire exercise to protect your lower back and maximize muscle activation.
• Exhale as you pull the handle towards your body and inhale as you slowly extend your arms back to the starting position.

Common mistakes

• Rounding the lower back, especially during the eccentric phase, can strain the spine; instead, maintain a neutral spine and engage your core throughout the movement.
• Using excessive momentum or 'rocking' the torso reduces muscle engagement; focus on a controlled tempo and allow your back muscles to do the work, not your body sway.
• Shrugging the shoulders up towards the ears can over-engage the upper traps; keep your shoulders depressed and retracted to emphasize the mid and lower back.