Exercise · back
Seated Cable Row
A controlled horizontal pull that builds mid-back thickness with constant tension.
Primary muscle
back
Equipment
machine
Difficulty
beginner
Sets and reps
3-4 sets of 10-12 reps
How to perform
- 1Sit with feet braced and a slight bend in the knees.
- 2Grip the handle and sit tall with a neutral spine.
- 3Pull the handle to your stomach, squeezing the shoulder blades together.
- 4Extend the arms forward under control for a full stretch.
Common mistakes
Using the lower back to swing the weight.
Rounding forward on the stretch.
Cutting the range of motion short.
Muscles worked
Primary: back. This movement also recruits the arms as supporting muscles.