How to perform Cable Seated Row with proper form
Equipment Needed
- Cable machine with a seated row attachment
Starting Position
- Adjust the seat height so your feet can comfortably rest on the platform.
- Sit down, keeping your back straight and core engaged.
- Grab the handle with both hands, palms facing each other or down.
Execution
- Posture: Sit upright with your back neutral and shoulders down.
- Pulling Motion:
- Initiate the movement by drawing your elbows back, keeping them close to your body.
- Pull the handle towards your lower ribcage while squeezing your shoulder blades together.
- End Position: Your hands should be near your torso, elbows bent and in line with your body.
- Returning Phase:
- Slowly extend your arms back to the starting position while controlling the weight.
- Do not lean back excessively or round your back during the return.
Tips for Proper Form
- Keep your feet flat and engage your core throughout the movement.
- Avoid using momentum; focus on a smooth, controlled motion.
- Ensure your head stays in a neutral position, looking forward, not upward or downward.
- Breathe out as you pull the handle in and breathe in as you return to the starting position.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms