Exercise Lab

Seated Cable Row

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

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Description

  • Seated on the bench and bracing your feet firmly, hold the bar at shoulder-width, palms down.
  • Pull the bar straight back toward your chest, keeping the elbows out.
  • Keep your chest up and your elbows out to the side.
  • Slowly straighten your arms to the start position.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Leaning back excessively
  • Shrugging the shoulders up as you pull the handles
  • Bending the wrists as you pull the handles