Seated cable row
Back · Machine · also biceps and the back of the shoulders
Set up
A seated cable row machine with a handle attached.
Steps
- Sit on the seat with your feet on the foot plates and your knees slightly bent.
- Hold the handle with straight arms and sit up tall, chest up.
- Pull the handle to your belly, squeezing your shoulder blades together.
- Let your arms straighten slowly, without leaning forward.
Keep in mind
- Keep your body still; don't rock
- Elbows close to your sides
- Shoulders down, away from your ears
Common mistake
Leaning back to heave the weight. Keep your body upright and choose a lighter weight.
Safety
Sit close enough to reach the handle without rounding your back.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.