Row with cable (seated)
The cable seated row is a strength training exercise that primarily targets the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms. This exercise is highly beneficial for improving posture, enhancing upper-body strength, and stabilizing the core. Athletes can profit from the Cable Seated Row as it increases pulling power, crucial for sports like climbing, swimming, and rowing. Improved back strength aids in overall athletic performance and injury prevention by ensuring balanced muscle development.
| Primary muscle group: | Back |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
52kg
Avg. weight
114lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit facing the cable row machine and place your feet securely on the foot rests.
- 2Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight.
- 3Lean your torso forward and allow your arms and shoulders to stretch forward.
- 4Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body.
- 5At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two.
- 6Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward.
- 7Repeat for the recommended number of repetitions.
Tips & Tricks
Maintain Proper Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
