upper backcable
cable rope seated row
cable rope seated row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
Step 2. Grasp the cable ropes with an overhand grip, palms facing each other.
Step 3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
Step 4. Pull the cable ropes towards your body, squeezing your shoulder blades together.
Step 5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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