cable-seated-row
Sit on the machine bench with feet firmly on the footplate, knees slightly bent, and grasp the handle with an appropriate grip (e.g., close-grip V-bar). Lean forward slightly from the hips to grab the handle, then sit upright, ensuring your back is straight and chest is proud.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (middle and lower fibers)
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
- Forearm Flexors
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Sit on the machine bench with feet firmly on the footplate, knees slightly bent, and grasp the handle with an appropriate grip (e.g., close-grip V-bar).
- 2
Lean forward slightly from the hips to grab the handle, then sit upright, ensuring your back is straight and chest is proud.
- 3
Initiate the pull by retracting your shoulder blades, then drive your elbows back towards your hips, squeezing your shoulder blades together.
- 4
Pull the handle towards your lower abdomen, keeping your torso stable and avoiding excessive leaning back.
- 5
Slowly extend your arms back to the starting position, controlling the weight and allowing your shoulder blades to protract fully without rounding your lower back.
- 6
Maintain a strong core throughout the movement, preventing momentum from the lower back.
Safety & form
Train smart. Read these notes before adding heavy load.
