1 / 6Seated Cable Row
A smooth, safe row on the cable machine for the middle of the back. Good posture work for anyone who sits at a desk all day.
BackBiceps
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Sit at the row station with your feet on the platform and hold the handle.
- 2Sit tall with your arms straight and your back flat.
- 3Pull the handle to your stomach, squeezing your shoulder blades together.
- 4Let your arms straighten slowly.
Common mistakes
- Rocking the body back and forth
- Rounding the shoulders forward at the start
- Shrugging instead of squeezing the back
Tips
- Sit tall with your chest up the whole time
- Pull until the handle touches your stomach
- Let your arms straighten slowly
Questions
Should I lean back?
Only slightly, and keep it still. Moving your torso turns it into a swing and takes the work away from the back.
Which handle should I use?
The close V-handle is the usual start. A wide bar shifts more work to the upper back.
More Back exercises
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