Cable Seated Row
Cable Seated Row
The Cable Seated Row is an effective exercise for building a strong back and improving posture. It primarily targets the muscles of the upper and middle back, helping to develop both strength and muscular balance.
How to do Cable Seated Row
- Setup: Sit at a cable row machine with your feet securely placed on the footrests. Grasp the handle with both hands, arms fully extended, and back straight.
- Starting Position: Keep your chest up and shoulders back, with a slight bend in your knees. Engage your core to maintain a neutral spine.
- Row: Exhale as you pull the handle towards your abdomen, leading with your elbows and squeezing your shoulder blades together.
- Lower: Inhale as you slowly extend your arms back to the starting position, keeping tension in your back muscles.
- Repeat: Perform the desired number of repetitions, ensuring controlled movement throughout the exercise.
Form Tips
- Back Position: Avoid rounding your back as you row; maintain a neutral spine throughout the exercise.
- Elbow Movement: Focus on pulling with your elbows rather than your hands to better engage the back muscles.
- Shoulder Blades: Squeeze your shoulder blades together at the peak of the movement for maximum contraction.
Targeted Muscles
- Primary Muscles: Latissimus dorsi (lats), rhomboids, and trapezius (upper and middle back muscles).
- Secondary Muscles: Biceps, forearms, and rear deltoids (back of the shoulders).
