Cable Low Seated Row

Description

How to Do Cable Low Seated Row

1. 1
   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. 2
   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. 3

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

4. 4

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

5. 5

   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.