September 16, 2022

How To Do The Seated Cable Rows Back Training Exercise

The seated cable row strengthens the forearms and back muscles. This is a great compound exercise that develops the back and arms.

A weighted horizontal cable machine equipped with a bench, footplates and a seat is used to perform the seated cable row. You can use this piece of equipment as a standalone or in conjunction with other gym equipment. You can use it as part of a upper-body strength training program. In this series of exercises , the seated cables row follows the pushdown. This also uses the cable machine.


The seated cable row, also known as the “lats,” is a pulling exercise that targets the back muscles, especially the latissimus Dorsi. “lats.” You can also use your forearm muscles as well as your upper arm muscles. The triceps and biceps act as dynamic stabilizers during this exercise. The gluteus maximus and hamstrings are also important for stabilizing the exercise.

This is a strength-building exercise, not an aerobic rowing exercise. Although it is called a row, this is not the traditional rowing action you would use on an aerobic rowing machine. This is a functional exercise. You pull items towards your chest as many times as you can during the day.

It is possible to avoid injury and strain by learning how to engage your abs while using your legs and keeping your back straight. You can also use this straight back position with your abs engaged in the squat or deadlift exercise.

Step-by-Step Instructions

Place your hands on the cable attachment and place them on the bench. The handle is usually a triangle, but it could also be a bar. With your knees bent, position yourself so that you can reach for the handle with your outstretched arms. Now you can row by bracing your abdominals.

  1. Move the handle and weight towards the lower abdomen. Do not use momentum by moving the torso in the opposite direction to the arms.
  2. You should target the middle and upper back. Keep your back straight while you row.
  3. To stretch the handle, bring it forward and keep tension. Keep your hips flexed. You can repeat the exercise as many times as you wish.

Common Mistakes

These mistakes can be avoided to make the most of this exercise and avoid strain.

Round Back

Your back should not be bent at all. To allow full motion, you can bend slightly at your hips.

Moving Torso

Instead of moving your torso, use your arms to move your arms. Your torso should remain stationary throughout the exercise.

Too fast for return

Retire the weight in tension to its starting position. Do not crash the weights, and do not pause or bounce at any point in the lift.

Reduction in Motion

It is too heavy if the weight restricts your ability to move through the full range with good form. You can reduce your weight to ensure that you get the full range of motion for this exercise.

Modifications and Variations

You can do this exercise in many different ways depending on your goals and needs.

Do you need a modification?

When you start this exercise, begin with lighter weights. You will gain weight as your body adjusts.

Are you up for a challenge?

You can adjust the hand attachment or your grip to target different areas on your back. It’s also possible to change how hard you use your biceps.

A single-arm cable row can also be done. Your free hand should be at your side, while your other pulls the handle towards your navel. If one side of your body is stronger than the other, this can be very useful. This can be useful if you have one side of your body that is stronger than the other. 2

Safety and Precautions

If you have a past or present shoulder injury or lower back injury, be cautious. Talk to your doctor to determine if this is a good idea. If you feel sharp pain, stop the exercise.

Most Frequently Asked Questions

How do cable rows work?

The cable row is a pulling exercise that targets the back muscles, particularly the lats. It works the upper arms and forearms, especially the triceps and biceps.

What’s the difference between standing and seated cable rows?

Standing cable rows recruit more stabilizer muscles than the seated cable rows, which use more of your back muscles.

You should try it out

This move and similar moves can be incorporated into any of these popular workouts.


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