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Seated Cable Rows

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Exercise Data

Type: Strength Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats, Shoulders Equipment: Cable Mechanics Type: Compound Level: Beginner Sport: NoForce: Pull
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8.9

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Excellent

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Seated Cable Rows Guide

Main Muscle: Middle Back

  1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  5. Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations:

You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).

Alternative Exercises For Seated Cable Rows

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Tip: Seated Cable Rows

Exercise Rating
10/10

Aug 16, 2015 7:14 PM: like to do this frequently to reduce posture related discomfort after my stroke super setting twith other bsack exercises is great and mixing with unilateral ones to feel contraction to make certain good side is not over powering weak side,-utiiizle bowflex try to keep back erect no slouching!

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Review: Seated Cable Rows

Exercise Rating
9/10

Jul 21, 2014 2:43 PM: Highly under-rated exercise, it's a great isolation exercise and if performed properly it can give a great burn even to experienced lifters.

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Review: Seated Cable Rows

Exercise Rating
9/10

May 29, 2014 2:04 AM: best beginner back workout if u can't do barbell rows

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Review: Seated Cable Rows

Exercise Rating
10/10

Apr 2, 2014 11:23 PM: excelent lat builder and if pull to upper abs-great upper back/traps builder too.

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Review: Seated Cable Rows

Exercise Rating
10/10

Jul 29, 2013 1:59 PM: Fantastic workout,

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Review: Seated Cable Rows

Exercise Rating
10/10

Jul 29, 2013 1:59 PM: Fantastic workout,

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Review: Seated Cable Rows

Exercise Rating
9/10

Jul 15, 2013 5:55 AM: aaaalllllaaaaaaaaaaaaaa hy

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Review: Seated Cable Rows

Exercise Rating
10/10

Jul 4, 2013 10:32 AM: The best for middle back!

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Review: Seated Cable Rows

Exercise Rating
10/10

Oct 14, 2012 3:10 PM: what can i do instead of seated cable rows with dumbbells?

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Review: Seated Cable Rows

Exercise Rating
10/10

Jun 30, 2012 4:13 PM: best exercise with the bent-over row (or t-bar row) for the over-all thickness of your back.

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