Cable Seated Row

Cable Seated Row


Utility: Basic
Mechanics: Compound
Force: Pull



Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend.


Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.


Begin with light weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch. Full range of motion through lower back will vary from person to person. See Cable Seated Row Question. Also see Cable Straight Back Seated Row and Dangerous Exercise Essay.

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