Row with cable (seated)

Exercise overview

Primary muscle group: Back

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 50

Average per rep (lbs)*: 111

Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.

Exercise ID: 00323

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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