Seated Row (Machine)
A seated cable row is a strength training exercise that primarily works the muscles of the back. It's a great way to build back thickness and strength.
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Seated Row (Machine)
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Step-by-Step Instructions
1. Adjust the Seat
Adjust the seat height so your knees are slightly bent and your thighs are roughly parallel to the ground. Your feet should be flat on the floor.
- Ensure comfortable seating
- Keep your back straight
2. Grip the Handle
Grip the handle with an overhand grip, slightly wider than shoulder-width apart. Your arms should be fully extended.
- Maintain a neutral wrist position
- Avoid a wide grip if its uncomfortable
3. Pull the Weight
Pull the handle towards your abdomen, keeping your elbows close to your body. Squeeze your shoulder blades together at the end of the movement.
- Focus on controlled movement
- Avoid jerking the weight
4. Controlled Return
Slowly return the handle to the starting position, maintaining control throughout the movement. Avoid letting the weight drop.
- Breathe out during the pulling phase and inhale during the return
- Focus on maintaining good posture
5. Repeat
Repeat the movement for the desired number of repetitions.
- Maintain consistent form throughout the set
- Adjust the weight as needed
Form Tips
✓Engage Your Back Muscles
Focus on pulling the weight with your back muscles, not your arms. Think about squeezing your shoulder blades together.
✓Maintain a Straight Back
Avoid arching your back. Maintain a neutral spine throughout the exercise.
✓Controlled Movement
Avoid jerking the weight. Keep the movement slow and controlled throughout both the concentric and eccentric phases.
Common Mistakes
Using momentum to lift the weight
Focus on controlled movements. Use a lighter weight until you can perform the exercise smoothly
Arching the back
Engage your core muscles and maintain a neutral spine throughout the movement.
Pulling with arms only
Focus on engaging the back muscles by squeezing your shoulder blades together.
Not fully extending arms at the end of the movement
Ensure a full range of motion by fully extending your arms at the end of each repetition.
Using too much weight
Reduce the weight until proper form can be maintained.
Alternative Exercises
- One-arm seated row
- Pendlay row (with barbell)
Complementary Exercises
- Lat pulldowns
- Face pulls
- Dumbbell rows
