Seated Cable Row – Full Video Tutorial & Exercise Guide

The seated cable row builds a strong back and better posture. Here's proper form, sets and reps.

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Seated Cable Row – Step-by-step technique

- Step 1: Start by sitting on your low pulley machine or on the floor in front of it. Put your feet against the machine and make sure your back is straight. It should not be rounded forward and you should not be leaning backwards.

- Step 2: Next you need to grasp the grip of your pulley machine with both hands. Then pull the handle towards you until your shoulders are in line with your body. This is the starting position.

- Step 3: You can now take a deep breath and pull the grip towards your sternum. Your arms are the only part of your body that should move; going from straight out in front of you to a 90° bend at the elbow.

- Step 4: Pause at the end of this motion, focusing on your shoulders; they should be squeezing together.

- Step 5: Return the grip to the starting position slowly, being careful not to go past this point.

- Step 6: Pause again before taking a breath and pulling the grip back towards your sternum; keeping your back straight at all times.

- Step 7: Repeat steps 3-6 for the prescribed number of reps

** Pro Tip #1: This should be completed after you have done your other back exercises, such as the barbell deadlift or barbell row. Ideally, you should be looking to do 2-3 sets of 15 reps.

** Pro Tip #2: When allowing the grip to retract into the machine you must only go as far as your starting position. Rolling your shoulders forward will place excess strain on your sockets.

** Pro Tip #3: Squeeze the handles hard and your shoulders together during the workout to ensure you work your lats as much as possible.

Enjoy!

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.