Seated Cable Rows

A cable rowing exercise that builds middle back thickness and develops pulling strength with a v-bar attachment.

Instructions

1. Sit on a cable row machine with your feet firmly on the platform or footrest provided.
2. Keep your knees slightly bent and not locked for safety and stability.
3. Grasp the V-bar handles with a neutral grip where your palms face each other.
4. Lean slightly forward to feel a stretch in your lats while maintaining a natural spinal alignment.
5. Pull the handles back toward your torso by driving your elbows back and retracting your shoulder blades.
6. Continue the pulling motion until your torso is at a 90-degree angle from your legs or your hands touch your abdomen.
7. Squeeze your back muscles hard at the top of the movement.
8. Slowly return the handles to the starting position while maintaining tension on the muscles.
9. Repeat for the prescribed number of repetitions.

Tips

• Keep your torso stationary throughout the movement—use your back, not your arms
• Pull with your elbows and shoulder blades, not just your arms
• Maintain a slight forward lean in the starting position to engage your lats effectively
• Control the movement in both directions, especially during the eccentric (return) portion
• Avoid jerking or using momentum to move the weight
• This exercise effectively builds middle back thickness and width