Seated Cable Row
Sit tall at the cable machine, core braced, shoulders down. Pull elbows back close to your sides until the handle meets your torso, then pause and return under control without rounding. Builds lats, rhomboids, and rear delts.
Muscles worked
Secondary
Equipment
How to do it
- Sit on the cable row with feet braced and knees slightly bent.
- Hold the handle with arms long and torso upright.
- Pull the handle toward the lower ribs by driving the elbows back.
- Pause briefly with scapulae pulled back and chest tall.
- Return under control until the arms are long again.
- Keep the torso angle nearly unchanged through the rep.
Watch for
- Rocking the torso to move the weight.
- Shrugging the shoulders toward the ears.
- Rounding the low back at the reach.
Breathing
Exhale as you row, inhale as you return forward.
Tip
Let the shoulder blades reach forward at the start without letting the spine collapse.
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