Cable Seated Row (Bent bar)
Master the Cable Seated Row to build a stronger, thicker back. This compound pulling exercise targets your lats, traps, and rhomboids effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Seated Row (Bent bar)
Description
A strength exercise that targets the back muscles. The user pulls a weighted bent bar towards their torso while seated.
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How to do Cable Seated Row (Bent bar)
- 01Setup
Sit on the bench with your feet firmly placed on the foot platform, knees slightly bent and stable.
- 02Setup
Reach forward and grasp the bent bar with a neutral grip (palms facing each other) or an overhand grip, hands about shoulder-width apart. Lean forward slightly from your hips to allow a full stretch in your lats, keeping your back straight.
- 03
Initiate the pull by retracting your shoulder blades, then drive your elbows back, pulling the bar towards your lower abdomen. Exhale as you pull.
- 04
Squeeze your shoulder blades together at the peak of the contraction, ensuring your torso remains upright and stable without leaning back excessively.
- 05
Slowly extend your arms forward, controlling the negative phase as the weight pulls your shoulders forward until your lats are fully stretched. Inhale as you extend.
- 06
Stop just before the weight stack touches down to maintain continuous tension on your back muscles, then smoothly begin the next repetition.
Tips
- Focus on initiating the pull by squeezing your shoulder blades together before bending your elbows to maximize lat and rhomboid activation.
- Maintain a stable torso throughout the movement; avoid leaning back excessively or using momentum to pull the weight.
- Control the eccentric (return) phase by slowly extending your arms, allowing a deep stretch in your lats before starting the next pull.
- Keep your chest up and a neutral spine to protect your lower back and ensure proper muscle engagement.
Common mistakes
- Rocking your torso excessively uses momentum rather than muscle; reduce the weight and focus on a controlled, stable pull.
- Shrugging your shoulders towards your ears over-engages your upper traps and reduces lat activation; keep your shoulders down and back throughout the movement.
- Rounding your lower back puts unnecessary strain on your spine; maintain a proud chest and a slight arch in your lower back to keep it neutral.
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What muscles does Cable Seated Row (Bent bar) work?
Cable Seated Row (Bent bar) primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Cable Seated Row (Bent bar) good for beginners?
Cable Seated Row (Bent bar) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Seated Row (Bent bar)?
You need Cable to perform Cable Seated Row (Bent bar). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Seated Row (Bent bar)?
Focus on initiating the pull by squeezing your shoulder blades together before bending your elbows to maximize lat and rhomboid activation. Maintain a stable torso throughout the movement; avoid leaning back excessively or using momentum to pull the weight. Control the eccentric (return) phase by slowly extending your arms, allowing a deep stretch in your lats before starting the next pull. Keep your chest up and a neutral spine to protect your lower back and ensure proper muscle engagement.
What are common mistakes when doing Cable Seated Row (Bent bar)?
Rocking your torso excessively uses momentum rather than muscle; reduce the weight and focus on a controlled, stable pull. Shrugging your shoulders towards your ears over-engages your upper traps and reduces lat activation; keep your shoulders down and back throughout the movement. Rounding your lower back puts unnecessary strain on your spine; maintain a proud chest and a slight arch in your lower back to keep it neutral.
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Free · iPhone only · Available on the App Store