Exercise library

CABLE / MACHINE · BEGINNER

Seated Cable Row

Mid back + Latissimus dorsi

CONTROLLED RANGE
01

Setup

  1. Sit with feet supported and knees softly bent.
  2. Reach the handle with a neutral spine and tall chest.
02

Execution

  1. Drive elbows back without lifting the shoulders.
  2. Return until the arms are long without rounding forward.
03

Feel and control

  • Stay tall
  • Pull through elbows
  • Quiet torso
04

Avoid

  • Rocking backward
  • Rounding the lower back
  • Jerking the handle
BREATHING

Exhale on the pull; inhale as the arms extend.

TEMPO

2 seconds pull, 1 second squeeze, 3 seconds return

SAFETY

Reduce load if you cannot keep the torso stable.