Cable Rope Seated Row

Description

How to do Cable Rope Seated Row

1. 01
   Setup

   Sit on the seated row machine with your feet firmly placed on the footplate and a slight bend in your knees.

2. 02
   Setup

   Reach forward and grasp the rope attachment with a neutral grip, palms facing each other, and maintain a slight lean forward.

3. 03

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

4. 04

   Squeeze your shoulder blades together at the peak contraction, allowing the rope to separate slightly as your hands reach your torso.

5. 05

   Slowly extend your arms forward, controlling the weight as you return to the starting position without letting your lower back round.

Tips

• Focus on initiating the pull by retracting your shoulder blades, ensuring your back muscles do the work rather than just your biceps.
• Maintain a stable, upright torso throughout the movement, avoiding any excessive rocking or leaning to isolate the back muscles effectively.
• Keep your wrists straight and in line with your forearms to prevent wrist strain and ensure optimal force transfer to your back.
• Visualize pulling with your elbows, driving them back and past your torso to maximize the contraction in your lats and middle back.

Common mistakes

• Rounding the lower back: This places undue stress on the spine; fix by maintaining a neutral spine and engaging your core throughout the exercise.
• Using momentum to pull the weight: Excessive body rocking reduces the target muscle's work; fix by using a lighter weight and focusing on a controlled, deliberate pull and release.
• Shrugging the shoulders towards the ears: This over-activates the upper traps and reduces lat engagement; fix by keeping your shoulders down and back, depressing them throughout the movement.