Seated Cable Row

Introduction

The Cable Row is a fundamental exercise in resistance training, particularly effective for developing the muscles of the upper and middle back, including the latissimus dorsi, rhomboids, and trapezius. Utilizing a cable machine, this exercise allows for continuous tension throughout the movement, promoting muscle hypertrophy and strength gains. The adjustable nature of the cable machine also provides versatility, enabling users to modify the grip and angle to target different muscle groups and accommodate various fitness levels. Proper execution of the Cable Row not only enhances back musculature but also improves posture and stabilizes the shoulder girdle, making it a valuable addition to any comprehensive strength training program.

Execution

How to Execute Cable Row

Setup

1. Adjust the seat and chest pad (if available) so that you can sit comfortably with your feet flat on the ground and your knees slightly bent.
2. Attach a V-bar or straight bar to the low pulley of a cable machine.
3. Sit down on the bench or platform, and place your feet on the footrests or platform.
4. Grasp the handle with both hands, using a neutral grip (palms facing each other) or overhand grip (palms facing down), depending on the attachment.
5. Sit upright with your back straight, chest out, and shoulders back. Your arms should be fully extended, and there should be a slight bend in your knees.

Execution

1. Begin the movement by retracting your shoulder blades (scapulae) and pulling the handle towards your torso.
2. Keep your elbows close to your body as you pull the handle, aiming to bring it towards your lower ribcage or upper abdomen.
3. Maintain a straight back and avoid leaning too far forward or backward during the movement.
4. Pause briefly at the top of the movement, squeezing your shoulder blades together.
5. Slowly extend your arms back to the starting position, allowing your shoulder blades to protract (move apart).

Finishing

1. After completing your desired number of repetitions, carefully release the handle back to the starting position.
2. Stand up slowly, ensuring you maintain good posture.
3. Reset the equipment and attachments as needed for the next user.