Twisting row with cable (seated)

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 25

Average per rep (lbs)*: 54

Description: Attach a stirrup to the cable row machine. Sit on the machine and place your feet on the footrests. Grasp the stirrup with one hand and slide your buttocks backward until your knees are almost straight, arm and shoulder stretched forward, and the cable pulled taut. Exhale as you slowly pull the stirrup to the side of your abdomen while twisting your torso. Hold the position for a count of two. Inhale as you slowly return to the starting position, with your arm and shoulder stretching forward. Repeat the motion for the prescribed number of repetitions. Switch to the opposite arm and repeat the exercise.

Exercise ID: 00328

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

Begin with Proper Posture: Ensure you sit upright with your back straight. Engage your core to maintain a sturdy position throughout the exercise.
Controlled Movement: Perform the twisting motion slowly and deliberately to maximize muscle engagement and prevent injury. Avoid using momentum.
Focus on the Target Muscles: Concentrate on engaging your back muscles, particularly the latissimus dorsi, shoulders, and core as you twist.
Breathing Technique: Exhale as you pull the handle towards your torso and twist, and inhale as you return to the starting position.
Proper Handle Grip: Use a neutral grip to minimize strain on your wrists and elbows.
Avoid Over-Twisting: Twist only as far as is comfortable and safe for your range of motion to avoid straining your back or shoulders.
Adjust the Weight Appropriately: Start with a manageable weight that allows you to perform the exercise with proper form and technique. Gradually increase the weight as you become more comfortable with the movement.
Consistent Arm and Hand Motion: Do not pull too high or too low; keep the cable in line with your waist to maintain the correct muscle engagement.
Mind the Seated Position: Ensure that you are seated firmly on the bench or platform and that it is stable to prevent any unnecessary movement during the exercise.
Warm-Up and Cool Down: Always incorporate a proper warm-up before starting and a cool down after your session to help prevent injuries and aid in recovery.

Exercise overview

Exercise tips and tricks

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