Straight back seated cable row
The cable straight back seated row is a strength training exercise that boosts muscle development in the upper back, including the trapezius, rhomboids, and latissimus dorsi, as well as the biceps and forearms. This movement enhances posture, increases upper body strength, and promotes balanced muscle development, reducing injury risk. Athletes profit from this exercise as it augments pulling power, vital for sports requiring strong back and arm muscles, such as rowing, climbing, and various team sports.
| Primary muscle group: | Back |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
45kg
Avg. weight
99lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the cable row machine and place your feet securely on the foot rests.
- 2Grasp the double-row bar with both hands and slide your buttocks backward until your knees are almost straight.
- 3Lean backward until your torso is vertical, keeping your back straight. The cable should be pulled taut, and your arms and shoulders should stretch forward.
- 4Keeping your torso vertical and back straight, exhale as you slowly pull the double-row bar towards your abdomen. Keep your elbows close to your body.
- 5Hold the bar at your abdomen for a count of two, stick out your chest, and squeeze your back muscles.
- 6Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.
- 7Repeat the motion for the desired number of repetitions.
Tips & Tricks
Maintain Proper Form: Always keep your back straight and avoid letting it round. This helps prevent injury and ensures that the right muscles are being engaged.
Engage Your Core: Keep your core muscles tight throughout the movement. This stabilizes your spine and helps maintain proper posture.
Use a Full Range of Motion: Fully extend your arms at the beginning of the movement and pull the handle towards your abdomen, squeezing your shoulder blades together as you do so. This maximizes muscle activation.
Control the Movement: Avoid using momentum by controlling the weight throughout both the pulling and releasing phases. This ensures that the muscles are doing the work, not the momentum.
Keep Your Elbows Close: Ensure your elbows stay close to your body during the entire motion. This targets your back muscles more effectively and keeps your shoulders in a safe position.
Avoid Leaning Back: Resist the urge to lean back with the pull. Keep a slight forward lean from your hips to further engage your back muscles.
Grip Variation: Experiment with different grips (narrow, wide, overhand, underhand) to target various parts of your back and to avoid muscle adaptation.
Breathe Properly: Exhale as you pull the handle towards you and inhale while extending your arms back to the starting position. Proper breathing supports muscle function and endurance.
Adjust the Weight: Start with a weight that allows you to complete your sets with proper form. Gradually increase the weight as you become stronger but never at the expense of form.
Set the Right Seat Height: Make sure the seat is adjusted so that the pulley is at chest level. This ensures the proper angle for the exercise and helps protect your shoulder joints.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
