Seated cable row

Technique

1. Back straight, lower back neutral.

2. At the start the trunk leans forward no more than ~10–15°, at the end it is nearly upright or slightly back.

3. Handle to the lower belly 1.5 s, elbows past the line of the torso, shoulder blades together; back slowly 2.5 s.

4. Shoulders away from the ears, light weight.

Common mistakes

• Rounding the back or leaning far back — keep the back straight, lean 10–15°.
• Shoulders up to the ears — drop them and squeeze the blades together.
• Pulling the handle to the chest — pull it to the lower belly.
• Too heavy — go lighter and return slowly, 2–3 s.

More exercises

• Lat pulldownlats
• Dumbbell Romanian deadlifthamstrings
• Seated chest presschest
• Leg press: feet high and widequads, glutes
• Standing dumbbell curlbiceps
• Plank on the forearmsabs