The Seated Cable Row
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 - Back |
 - Shoulders (Front & Rear); - Biceps |
Illustration And Description
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The seated cable row can be classified as a compound movement that
primarily targets the mid back. Secondary muscles include the shoulders and
biceps.
Although the seated row hits the entire back, it's specialty is the mid back
and is a great exercise for building thickenss in this area.
It's important to keep your back straight during the entire movement and don't
hunch over. Keep a slight bend in your knees and pull all the way into your
lower stomach.
Position for the seated cable row
1. Grasp the seated pulley handles with palms facing inward. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.
2. Make sure your knees are slightly bent in the start position with your
back straight.
3. Slightly lean forward (just a bit - not too much).
Execution of the seated cable row
1. Pull the cable horizontally into your mid section while keeping your back
straight. Keep your elbows close to your body and pull your arms back. Hold
for a second and slowly allow your arms to straighten, slowly stretching your
lats. Repeat the movement. Remember, don't hunch your back.