Beginner
Seated Cable Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Seated Cable Row increase upper-body strength by activating multiple muscle groups throughout the body.
Exercise Instructions
-
Step 1
Place the appropriate weight on the weight stack and attach a close-grip bar or V-bar to the seated deadlift machine. Hold the bar with a neutral grip (palms facing in). -
Step 2
Slightly bending your legs and straightening your back, lightly pull the weight over your foot. You should sit up straight with your shoulders back. This is the starting position. -
Step 3
Keeping the body position, pull the handle towards the abdomen. -
Step 4
Pull your shoulder blades back, squeeze, pause, then slowly lower the weight back to the starting position. -
Step 5
Repeat for desired repetitions.
Muscle Groups
Seated Cable Row targets Back, Biceps, Shoulders as seen below.
Exercise Tips
- Your back should be straight at all times, and your torso should be still throughout the set.
- Don't let your shoulders drop when your arms are outstretched.
- Use your back muscles to move the weight - don't lean forward and use momentum to push the weight back.
Single-Arm Cable Row
Intermediate
Wide-Grip Seated Cable Row
Intermediate
General Pullup
Intermediate
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