Seated Cable Rows

Seated cable rows are like giving the machine a firm bear tug while sitting tall. Pull the handle to your torso, squeeze your upper back, and control the return to build a stronger back, steadier posture, and more pulling power.

Instructions

1. Sit at the cable row station with feet braced.
2. Grab the handle and straighten your arms.
3. Sit tall and pull the handle toward your torso.
4. Squeeze your upper back at the end.
5. Extend your arms and return with control.

Benefits

• Builds a stronger back
• Improves pulling strength
• Helps posture stay upright
• Supports lifting and carrying
• Works back and arms together

Key Points

• Keep your chest up
• Pull your elbows back
• Keep your back still
• Control the return
• Brace your core

Common Mistakes

• Rounding the back
• Leaning too far back
• Jerking the weight
• Shrugging the shoulders
• Letting the weight slam