How To​ Do Seated Cable Rows

Seated Cable Row

Purpose:

  • Increase Back Hypertrophy (size)
  • Improve Shoulder Integrity

Prime Movers:

  1. Latimus Dorsi (Back)
  2. Biceps Brachii (Arms)
  3. Rhomboids (Back)

How To Do Seated Cable Rows

  • Using a cable attachment of your choice, grab the handles firmly and sit in a position on the seated row machine. Make sure to grasp firmly and wrap your thumbs around the handles trying to maintain a neutral wrist position.
  • To begin, lean your torso back only slightly while pulling your elbows back and down behind you. Focus on leading with your elbows and pulling your shoulder blades together.
  • Then, control the weight down as you slowly relax back into the start position with your arms fully extended.
  • For proper movement and efficiency, rotate your elbows inward towards your hips as you pull and let them flair out as you come back to the start position. 

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