Seated Cable Row
Purposes
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Latissimus dorsi ("Wing" muscles) strength
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Upper back strength
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Rear deltoid strength
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Biceps strength
Description
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Seated on the bench and bracing your feet firmly, hold the bar at shoulder-width, palms down.
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Pull the bar straight back toward your chest, keeping the elbows out.
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Keep your chest up and your elbows out to the side.
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Slowly straighten your arms to the start position.
ProTip
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"Pull" the weight with the latissimus dorsi muscles (the "wings")
Mistakes
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Leaning back excessively
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Shrugging the shoulders up as you pull the handles
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Bending the wrists as you pull the handles