Cable Seated Row (Low Pulley Row) for Back Workout

Cable seated row is a compound exercise where the primary muscle trained is your back, precisely lats and the middle and center of your traps.

It's also known as low pulley row because you execute it at the low pulley machine, using a V-bar handle that allows you to hold it with palms facing each other.

It's one of my favorite exercises to gain strength and size in my middle/center back.

It's also very good for biceps, as you have to pull with force, and for rear deltoids and rhomboids.

Cable Seated Row Details

PRIMARY MUSCLE: Back (Lats and Middle/Center Traps)

SECONDARY MUSCLES: Biceps, Rhomboids, Rear Deltoids

EQUIPMENT: Low Pulley Machine, V-bar handle

TYPE: Compound

Cable Seated Row

Cable seated row is performed at the low pulley station

Execution

INITIAL POSITION: Sit on the low bench of the machine and place your feet on the platform or foot crossbar. Make sure that your knees are slightly bent, don't lock them. Grasp the V-bar handle (palms face in) and keep your back straight. Pull it until your back is 90 degrees, stick your chest out and feel the stretch on your lats. This is the start position.

MOVEMENT: Pull towards your abs while you keep your back straight. At this point your elbows should be close to your sides. Squeeze your shoulder blades to work your rear deltoids and rhomboids. Slowly return to initial position, always keeping your back straight and your knees slightly bent.

BREATHING: Exhale while you pull and inhale while you return to initial position.

TIPS and ERRORS: Sometimes people bend over when they return to initial position to make the exercise more similar to an actual rower. Your torso should actually not move and stay at 90 degree position. My suggestion is not to swing your body at all. If you don't have a V-bar or if your prefer you can use a straight bar.

 

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