How To Properly Do The Seated Cable Row (IT MATTERS!)

The Seated Cable Row is one of the BEST ways to isolate almost all parts of you back and really focus on growing your back. People often do this so wrong that it hurts us here at Mind Pump. Today we are going to show you the correct way to seated cable row.

The Cable Row 4 Main Checkpoints
- Feet
- Feet straight up and down
- Soft bend
- Trunk
- Set trunk vertical
- Torso straight up and down
- Shoulders
- Neutral Shoulders
- Grip
- Grip cable right in the middle with thumbs up or wrapped around

Performing the movement:
- Pull the shoulder blades down and back all the way
- Enough range of motion to pinch shoulder blades together
- Helps initiate and engage the lats
Proper Tempo and Breathing:
- Exhale on the pull in
- Inhale when letting the weight back down
- Controlled tempo
- Pull weight in
- Hold for 2 seconds
- Slowly lower weight with Lats not Arms
How to know if you are doing this correctly? If you feel any combination of your back muscles such as the lats, the traps, and the lower back then you are doing this correctly. If you feel it in other places such as the arms then you are probably lifting too much weight and using improper form.

You can scheme this movement in multiple rep ranges. We recommend playing around with strength, hypertrophy, and endurance.

If you enjoyed this video check out these!

How to Actually Target Your Lats with The Lat Pulldown: youtube.com/watch?v=an1BMInTXLk&t=1s

Engage Your Lats With The Straight Arm Pulldown: youtube.com/watch?v=oU6pdXvNqVk&t=3s

The Only Way You Should Barbell Row: youtube.com/watch?v=DAKGiwO9Gj0&t=27s

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Check them out here: saiyanstrength.com/
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