Pull · Public sample
Seated Cable Row
A seated pulling movement that emphasizes a steady torso, controlled arm movement and upper-back engagement.
Sample instructions · Professional technique review pending.
- Movement pattern
- Pull
- Equipment
- Cable machine; neutral close-grip handle
- Level
- Beginner to intermediate
- Primary focus
- Lats, rhomboids, rear delts and biceps
How to perform: Seated Cable Row
Setup
Sit on the bench with your feet on the footplate and knees slightly bent. Hold the handle with a neutral grip and sit tall.
Brace
Engage your core and keep your chest up, with your shoulders down and back. Maintain a neutral spine throughout the movement.
Pull
Drive your elbows back and draw your shoulder blades together. Pull the handle toward your lower ribs while keeping your torso steady.
Return
Slowly extend your arms back to the starting position. Maintain control and posture instead of letting the weight pull you forward.
Technique essentials
- Keep a tall posture with a neutral spine.
- Keep your shoulders down, away from your ears.
- Drive your elbows back rather than pulling only with your arms.
- Return the handle with control.
Watch for
Neck shrugging
Keep your shoulders down and away from your ears.
Using momentum
Avoid leaning back or swinging. Use controlled movement throughout.
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