Cable Seated Row
Targeted Muscle Groups
Primary Muscles:
- Latissimus Dorsi (Lats):
- Rhomboids:
Secondary Muscles:
- Trapezius:
- Biceps Brachii:
- Rear Deltoids:
- Erector Spinae:
Equipment Needed
- Cable Machine:
- Seated Bench or Platform:
- Weight Plates:
How to Perform the Cable Seated Row: Step-by-Step Guide
Step 1: Set Up the Equipment
- Adjust the Seat:
- Attach the Handle:
Step 2: Assume the Starting Position
- Sit Down:
- Grip the Handle:
Step 3: Begin the Row
- Engage Your Core:
- Pull the Handle:
Step 4: Complete the Row
- Bring the Handle to Your Torso:
Step 5: Return to the Starting Position
- Control the Descent:
Step 6: Repeat
- Perform Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Focus on Form:
- Engage Your Back Muscles:
- Maintain Controlled Movements:
- Adjust the Weight Appropriately:
- Incorporate Variations:
Common Mistakes to Avoid
- Rounding the Back:
- Using Excessive Weight:
- Pulling with the Arms:
- Inadequate Range of Motion:
- Ignoring Core Engagement: