Seated Cable Row

Seated Cable Row

 The seated cable row is a pulling exercise that works the back muscles, particularly the rhomboids, latissimus dorsi, teres major, and middle trapezius. It also works the forearm muscles and the biceps. It is an excellent all round compound exercise for developing the back.

 

Step-by-Step Instructions

Sit on the platform with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar. Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Brace the abdominals and you’re ready to row.

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.
Return the handle forward under tension to full stretch, remembering to keep the torso tall even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Muscles Trained 

Agonists

  • Rhomboids
  • Latissimus Dorsi
  • Teres Major
  • Middle Tarpezius
  • Biceps

The seated cable row strengthens the back and arms. More specifically the latissimus dorsi, rhomboids and the scapular retractors. It can also be used to work the elbow flexors like biceps brachii.

Seated Cable Row

Common Errors

Avoid these errors to get the most from this exercise and prevent strain.
  • Rounded Back- Your back should be straight at all times, not bent. You can flex slightly at the hip to allow a full range of motion.
  • Moving Torso- Use your arms for the motion rather than moving your torso. Keep your torso still throughout the exercise.
  • Too Fast on Return- Return the weight under tension to the starting position. Don’t crash the weights and don’t pause or bounce at the bottom of the lift.
  • Reduced Range of Motion- If the weight is so heavy that you are not able to go through the full range of motion with good form, it is too heavy. Reduce the weight and ensure you are getting a full range for this exercise.

Certificate 4 in Fitness

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