The Seated Cable Row

The seated cable row can be classified as a compound movement that primarily targets the mid back. Secondary muscles include the shoulders and biceps.

Although the seated row hits the entire back, it's specialty is the mid back and is a great exercise for building thickenss in this area.

It's important to keep your back straight during the entire movement and don't hunch over. Keep a slight bend in your knees and pull all the way into your lower stomach.


Position for the seated cable row

1. Grasp the seated pulley handles with palms facing inward. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.

2. Make sure your knees are slightly bent in the start position with your back straight.

3. Slightly lean forward (just a bit - not too much).

Execution of the seated cable row

1. Pull the cable horizontally into your mid section while keeping your back straight. Keep your elbows close to your body and pull your arms back. Hold for a second and slowly allow your arms to straighten, slowly stretching your lats. Repeat the movement. Remember, don't hunch your back.

Press play to view an instructional video on how to properly perform the lat machine pulldown.