Cable Row Overview
| Exercise: | Seated Cable Row |
| Primary Muscle: | Upper Back |
| Additional Muscle(s): | Lats, Deltoids, Biceps Trapezius |
| Type: | Compound, Pull |
| Gear Needed: | Cable |
What is a Seated Cable Row?:
The seated cable row is a different version of a Bent Over Row, and is done on a cable pulley. This cable exercise is considered one of the most effective routines as it allows you to add on weight and strengthen your lat and upper back muscles as well as your biceps.
How to do a Seated Cable Row:
- You will need a low pulley row machine with a V-bar to do this exercise. (Tip: Using a V-bar will let you have a neutral grip. Make sure your palms are facing each other.) Sit down on the machine and place your feet on the front part of the platform, and have your knees bent slightly and not in a locked position.
- Arch over as you keep a natural alignment of your back, and grasp the V-bar handles.
- While having both arms extended, pull back until you see your torso at a 90 degree angle from both your legs. Make sure your back is arched slightly and that your chest is sticking outward. If done correctly, you will feel a good stretch on your lats as you are holding the bar in front of you. This position will be the starting point.
- Have your torso motionless, and pull the handles back towards your torso, while simultaneously keeping both arms close to it until you feel it touching your abdominals. Exhale as you complete this part of the exercise. During this part of the exercise, your should be squeezing your back muscles strongly. This contracted position should be held for a second, and then proceed to go back down slowly to the starting position while inhaling.
- Complete the preferred number of reps for this exercise.
Caution: To avoid a lower back injury, make sure you don’t swing your torso back and forth.
Alternative: This exercise can also be performed by using a straight bar instead of a V-bar, as well as a pronated or supinated grip.