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:
Primary Muscles
Secondary Muscles
- Biceps Brachii (Biceps)
- Rhomboids
- Trapezius
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
