Underhand row with cable (seated)

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 41

Average per rep (lbs)*: 91

Description: Sit on the cable machine and grasp the straight bar with a shoulder-width underhand (supinated) grip. Slide your buttocks backward and straighten your back. Ensure the cable is pulled taut, with your arms and shoulders stretching forward. Keeping your elbows close to your body, exhale and pull the bar towards your abdomen. Hold the position for a count of two, sticking out your chest and squeezing your back muscles. Inhale as you slowly return the bar to the starting position, allowing your arms and shoulders to stretch forward. Repeat for the desired number of repetitions.

Exercise ID: 00329

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

Engage Your Core: Keep your core muscles engaged throughout the movement to maintain stability and proper posture.
Controlled Movements: Perform the exercise with slow and controlled movements. Avoid using momentum to pull the cable.
Full Range of Motion: Ensure you are pulling your elbows back fully and squeezing your shoulder blades together at the peak of the movement for maximum muscle engagement.
Neutral Spine: Maintain a neutral spine by keeping your back straight and avoiding any rounding.
Keep Elbows Close: Keep your elbows close to your body to emphasize the engagement of your back muscles rather than your arms.
Breathing: Exhale as you pull the cable towards you and inhale as you return to the starting position. Proper breathing helps with muscle activation and control.
Grip: Use a comfortable underhand grip. This positioning will help to target your lower lats and biceps more effectively.
Adjust Weights: Start with a weight that allows you to perform the exercise with correct form. Gradually increase the weight as you get stronger.
Foot Position: Ensure your feet are firmly planted on the footrests to provide stability during the exercise.
Avoid Over-Retracting: Don’t pull too far back as this can cause shoulder impingement. The optimal range is where your shoulder blades are fully retracted without straining.

Exercise overview

Exercise tips and tricks

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