Seated Cable Rows

What is Seated Cable Rows? Seated cable rows are a strength training exercise that targets the muscles in the upper back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable machine with a rowing handle attached at a low setting.

Tutorial

1. Sit on the bench with your feet flat on the platform, knees slightly bent, and grasp the rowing handle with an overhand grip.
2. Sit upright with your chest up, shoulders back, and core engaged.
3. Begin the movement by pulling the handle towards your abdomen while keeping your back straight.
4. Squeeze your shoulder blades together at the end of the movement before slowly returning the handle to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to pull the weight rather than engaging the targeted muscles.

• Rounding the back or hunching the shoulders during the movement. - Pulling the handle too high towards the chest, which can engage the biceps more than the back muscles.

• Failing to control the weight on the way back to the starting position.

Tips for Better Results

• Focus on pulling with your back muscles rather than your arms.

• Keep your core tight throughout the exercise to support your lower back. - Control the weight and emphasize the squeeze at the end of the movement for maximum muscle engagement.

• Adjust the weight to a level that allows you to maintain proper form and complete the desired number of repetitions.

Muscles Worked

• Latissimus dorsi (lats) - Rhomboids - Trapezius - Biceps (secondary)