How To Do A Seated Cable Row

Straight Back Seated Cable Row

INSTRUCTIONS: The Straight Back Seated Cable Row is a strength training exercise targeting the back. Place both feet on the foot rest. Bend both knees. Reach forward and take hold of the handles. Keep wrists and back straight. Slowly pull handles toward your rib cage, without arching your back or neck. Keep shoulders neutral. Return to the start position as shown in the video.

BENEFITS: The Straight Back Seated Cable Row strengthens the muscles of the back: Trapezius, Rhomboids, Latissimus dorsi. Core stabilizers of the back and abdomen are also strengthened.

LEVEL: The torso is unsupported during this exercise. Strength is required in the core muscles that stabilize the trunk in order to maintain a steady, upright position. While cables are not the first choice for a beginner, a novice may be able to perform this exercise as long as they avoid using more weight than they can handle, move slowly, and don’t experience neck, shoulder, or back discomfort. The cable should be controlled without extraneous movement.

ERRORS: The following movement indicates using excessive weight. Arching the neck and looking up. Rounding the back. Yanking the handles and moving too fast. Lifting shoulders.

MODIFICATION: Practise good form, rather than attempting to pull more weight. The outcome of too much weight is developing poor posture, suffering an injury, or both.

ALTERNATIVE: In general, cables are not the first choice for beginners. An alternative to the cable, is the seated weight stack row machine with a built-in chest rest, that assists the user to maintain an upright position.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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