Seated cable row
Also called cable row, seated row
- Works
- Upper back · trapezius and rhomboids
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Back of the shoulder · posterior deltoid
- Needs
- Cable machine or weight machines
Setup
Sit with your feet on the plate and your knees slightly bent. Hold the handle with straight arms. Sit tall.
Steps
- Pull the handle to your stomach.
- Squeeze your shoulder blades together.
- Let your arms straighten slowly. Keep sitting tall.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the middle of your back and between your shoulder blades.
Common mistakes
- Rocking the body back and forth.
- Rounding forward at the end of each rep.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.