Seated Row (Cable)

A compound back exercise using a cable row machine where you pull a handle toward your torso while seated to strengthen the lats and middle back.

Instructions

1. Sit at a cable row machine with your feet firmly placed on the floor or platform.
2. Grasp the single handle attachment with both hands, keeping your arms extended forward at chest height.
3. Sit upright with a neutral spine and engage your core.
4. Pull the handle toward your lower chest by driving your elbows back and retracting your shoulder blades.
5. Pause briefly when the handle reaches your torso, squeezing your back muscles.
6. Slowly extend your arms and return to the starting position under control.

Tips

• Initiate the movement by retracting your shoulder blades before bending your arms
• Keep your back straight and avoid excessive rounding of the lower back
• Use a controlled tempo with emphasis on the stretch at full arm extension
• Do not allow the weight to rest at the starting position; maintain constant tension
• Keep the movement in the vertical plane without rotating your torso