Description:

The Seated Cable Row is a compound exercise that primarily targets the muscles of the back, specifically the latissimus dorsi. This exercise involves pulling a weighted handle towards your torso while seated, which helps in developing upper body strength and posture.

Benefits:

• Builds muscle mass and strength in the back.
• Improves posture and shoulder stability.
• Enhances grip strength and overall pulling power.
• Supports balanced upper body development.

Profile:

Equipment:	Cable Machine
Type:	Machine
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Pull

Instructions:

• Step 1: Sit on the bench of the cable row machine with your feet placed on the foot pads.
• Step 2: Grip the handle with both hands and keep your back straight and chest up.
• Step 3: Pull the handle towards your torso, keeping your elbows close to your body and squeezing your shoulder blades together.
• Step 4: Slowly return the handle to the starting position, fully extending your arms.
• Repeat the movement for the desired number of repetitions.

Common Mistakes:

• Rounding the back
• Using momentum to pull the handle
• Flaring the elbows
• Leaning back excessively

To avoid these mistakes, focus on maintaining proper form, using a controlled tempo, and keeping the movement smooth and deliberate.

Variations:

• Single-Arm Seated Cable Row
• Standing Cable Row
• Wide Grip Seated Cable Row
• Close Grip Seated Cable Row
• T-Bar Row

Links to each variation will be provided as they are added to the website.

Safety Tips:

• Keep your back straight and avoid rounding your shoulders.
• Warm up your back and biceps before starting the exercise.
• If you experience discomfort or pain, stop the exercise and consult with a trainer.

Additional Information:

The Seated Cable Row is a fundamental back exercise that targets the latissimus dorsi, rhomboids, and trapezius. It’s an excellent choice for developing upper back strength and muscle definition.

EXERCISES