Cable seated row

Description

How to Do Cable seated row

1. 1
   Setup

   Sit on the machine with your feet firmly placed on the footplate, knees slightly bent, and your back straight. Adjust the seat so you can comfortably reach your chosen handle attachment with a slight forward lean.

2. 2
   Setup

   Grasp the handle with your preferred grip (e.g., V-bar, wide grip bar), ensuring your arms are fully extended but not locked. Maintain a neutral spine, engaging your core to stabilize your torso.

3. 3

   Initiate the movement by pulling the handle towards your lower abdomen, retracting your shoulder blades together and down. Focus on driving your elbows back past your torso.

4. 4

   Squeeze your back muscles intensely at the peak of the contraction, ensuring your chest is out and shoulders are pulled back. Exhale as you pull the weight towards you.

5. 5

   Slowly extend your arms back to the starting position, controlling the weight as it moves away from your body. Allow a slight stretch in your lats while maintaining tension, inhaling during this eccentric phase.

Tips

• Focus on initiating the pull with your back muscles, specifically retracting your shoulder blades before bending your elbows.
• Keep your chest up and avoid rounding your lower back throughout the entire range of motion to maintain spinal integrity.
• Control the eccentric (return) phase of the movement, resisting the weight as it pulls your arms forward to maximize muscle engagement.
• Vary your grip (wide, narrow, neutral) and handle attachment to target different areas of your back and add variety to your training.

Common Mistakes

• ×Rounding the back: Avoid rounding your lower back by maintaining a neutral spine and engaging your core throughout the exercise.
• ×Using excessive momentum: Do not lean excessively back and forth to swing the weight; instead, keep your torso relatively still and let your back muscles do the work.
• ×Shrugging shoulders: Prevent your shoulders from shrugging up towards your ears by actively depressing your shoulder blades down and back during the pull.