How to Seated Cable Row
The Seated Cable Row is a popular exercise for targeting the middle back, including the lats, rhomboids, and trapezius. It involves pulling a cable attachment towards your torso while seated, which helps to build strength and muscle in the back.
Muscles Worked
- Latissimus Dorsi (upper back)
- Rhomboids (middle of the back)
- Trapezius (upper back and neck)
- Biceps (front of the arms)
Step-by-Step Guide: How to Perform Seated Cable Row
- Set Up: Sit at the cable row machine with your feet secured on the footrests and your knees slightly bent. Grip the handles or bar with an overhand grip.
- Row the Handles: Pull the handles towards your torso, keeping your elbows close to your body and your back straight.
- Return Slowly: Extend your arms back to the starting position, maintaining control of the weight and a slight pause at full extension.
- Repeat: Perform the desired number of repetitions, focusing on muscle engagement and proper form.
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