Perform a seated cable row by pulling a handle toward your mid-chest in a horizontal pulling motion that works the muscles of the back. Maintain an upright torso and control the return.
How to do the Seated Row (Cable)#
- Sit upright and take a secure two-handed grip on the handle with a neutral spine.
- Initiate the movement by driving your elbows straight back and drawing your shoulder blades together.
- Pull the handle until it reaches your mid-chest while keeping your chest lifted and torso stable.
- Hold the contracted position briefly, then extend your arms slowly to return to the start under control.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Biceps, Rear delts, Forearms
Common mistakes#
- Leaning the torso back to generate momentum.
- Using the arms to yank the weight instead of retracting the shoulder blades.
- Letting the upper back round during the pull.
