Perform a seated horizontal pulling motion using a cable and bar to develop the upper back. The movement emphasizes scapular retraction and elbow drive toward the torso.
How to do the Seated Cable Row - Bar Grip#
- Sit upright on the machine seat and secure your feet so your legs are stable.
- Reach forward and grasp the bar with both hands, starting with your arms extended and shoulders relaxed.
- Brace your core and pull the bar toward your lower chest by driving your elbows back and squeezing the upper back.
- Pause briefly with the shoulder blades drawn together and maintain an upright torso.
- Slowly extend your arms back to the start under control, maintaining tension in the back.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid)
Common mistakes#
- Leaning the torso back to create momentum.
- Pulling primarily with the arms instead of engaging the upper back.
- Allowing the shoulders to shrug upward during the pull.
- Returning to the start too quickly and losing control.
