01Setting Up the Equipment

  • Start by adjusting the seat height on the cable row machine. The seat should be positioned so that your feet are flat on the footrests and your knees are slightly bent.
  • Next, adjust the cable handle attachment to a height that allows you to fully extend your arms when seated and pulling the cable towards you.
  • Sit upright on the seat, with your back straight and shoulders relaxed. Grasp the cable handles with an overhand grip, shoulder-width apart.

02Performing the Exercise

  • Initiate the movement by retracting your shoulder blades and pulling your elbows back towards your torso. Focus on squeezing your back muscles throughout the exercise.
  • Continue pulling the cable handles towards your abdomen until your hands are at chest level. Keep your elbows close to your body and avoid excessive swinging or jerking.
  • Pause for a moment at the fully contracted position, then slowly extend your arms back to the starting position while maintaining tension in your back muscles.
  • Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.

03Tips and Safety Precautions

  • Start with a light weight and gradually increase the resistance as you become more comfortable with the exercise.
  • Keep your core engaged and maintain a stable position throughout the movement. Avoid rounding your back or leaning forward.
  • Breathe steadily throughout the exercise, inhaling during the eccentric (extension) phase and exhaling during the concentric (contraction) phase.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.

Conclusion

The seated cable row is a versatile exercise that can be modified to suit individual fitness levels and goals. By following proper form and technique, you can effectively strengthen and tone your upper back muscles. Incorporate the seated cable row into your regular workout routine for a well-rounded upper body workout.

MethodsDetails
1.Set up the cable row machine and adjust the seat height and cable handle attachment.
2.Sit upright with a straight back and grasp the cable handles with an overhand grip.
3.Retract your shoulder blades and pull the handles towards your abdomen, squeezing your back muscles.
4.Pause at the fully contracted position, then slowly extend your arms back to the starting position.
5.Repeat for the desired number of repetitions, maintaining proper form and control.
seated cable row
back exercise
upper body workout