Seated Cable Row

A back exercise performed on a cable row machine, pulling a handle toward the torso while seated.

How to do it

1. Sit at the cable row station and place your feet on the footrests.
2. Grip the handle and sit upright with a slight forward lean.
3. Drive your elbows back and pull the handle toward your lower abdomen.
4. Squeeze your shoulder blades together at the end of the pull.
5. Extend your arms under control back to the starting position.
6. Repeat for the desired number of reps.

Tips

• Keep your torso upright with minimal rocking.
• Drive your elbows straight back, not out to the sides.
• Squeeze your shoulder blades together at the end of the pull.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Erector spinae, Rear deltoid