EXERCISE PDF
Seated Cable Row
A seated low-cable pull using a narrow neutral grip to train the back.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
All PDF pages are shown below. Select a page to enlarge it.
Review the movement
Muscles used
Main muscles
- Latissimus dorsi
- Rhomboids and middle trapezius
Assisting & stabilizing muscles
- Biceps and other elbow flexors
- Teres major and rear deltoids
- Spinal erectors, abdominals and forearms (posture and grip)
How to perform
- Check the cable, clip, handle and selector pin with the stack resting. Sit with feet secure on the footplates and knees softly bent; take a closed neutral grip.
- Keep hips seated and your spine natural. Brace with a tall, steady torso and arms nearly straight; a small fixed recline is acceptable.
- Exhale and draw your elbows back near your ribs, bringing the handle toward the lower abdomen.
- Inhale and slowly extend your arms, allowing the shoulder blades to move forward naturally. Return the stack gently before releasing.
Cautions
- Adjust pins and clips only with the stack resting; keep clear of moving parts.
- Stop for shoulder, elbow or back pain or dizziness. Reduce the load if posture or grip loses control.