Seated Cable Row
The seated cable row strengthens the rhomboids, mid trapezius and lats with constant tension.
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Seated Cable Row
The seated cable row strengthens the rhomboids, mid trapezius and lats with constant tension.
Muscles Involved
- Rhomboids: primary targets, bring scapulae together
- Mid trapezius: assists retraction
- Latissimus dorsi: pulling motor
- Biceps: elbow flexors
Step-by-Step Instructions
Step 1 — Position
Seated, feet on the footrests, knees slightly bent. Back straight, chest out.
Step 2 — Pull
Pull the handle toward the navel while squeezing the scapulae together.
Step 3 — Contraction
Chest out, scapulae squeezed. Hold 1 second.
Step 4 — Return
Controlled return stretching the lats. Do not let the weight pull you forward.
Sets and Reps
4 sets of 10-12 reps. Rest 60 seconds.
Common Mistakes
- Rounded back forward: keep the chest out
- Swinging the torso: only the arms move
- Pulling with arms: initiate with the scapulae
Safety Tips
Do not let the weight pull you forward as this would round the back. Keep the core engaged and back straight throughout.
Variations
- Triangle handle: close neutral grip
- Wide bar: wide grip for more lats
- Unilateral pull: one arm at a time
Who Is This Exercise For?
All levels. Excellent foundational exercise for the mid back, ideal for improving posture.