How to do a cable seated row

Setup:

1. Seat Position: Sit on the bench facing the cable machine, feet placed on the footrests for stability. Adjust the seat height so the cable is slightly below chest level.
2. Attachment & Grip: Select a suitable attachment (wide-grip bar, v-bar, or close grip handles) and grasp it with an overhand grip.
3. Upright posture: Sit tall with a neutral spine, chest lifted, and shoulders back.

The Lift:

1. Initiate the Pull: With your core engaged, begin pulling the cable towards your abdomen. Keep your elbows close to your body.
2. Squeeze your shoulder blades: At the top of the movement, focus on squeezing your shoulder blades together for maximum back engagement.
3. Controlled Extension: Slowly and smoothly extend your arms back to the starting position, maintaining tension in your back muscles.
4. Reset: Breathe, reset your posture, and start the next repetition.

Tips:

• Think of pulling your elbows back: Focus on this cue to engage your back muscles efficiently.
• Variations: Experiment with different attachments and grip variations for slightly different muscle emphasis.