Seated Cable Rows

The Seated Cable Row is a highly effective back exercise that targets multiple muscle groups. Performed using a cable row machine, this exercise helps build a strong, well-defined back while improving posture and overall upper body strength. The seated position and cable resistance allow for controlled and consistent tension throughout the movement. Seated Cable Rows are an excellent addition to any back or upper body workout routine.

Step-by-Step Instructions:

1. Adjust the Machine: Set the cable row machine to the appropriate resistance level and attach a V-bar or straight bar handle.
2. Position Yourself: Sit on the machine’s bench with your feet placed firmly on the footrests and your knees slightly bent.
3. Grip the Handle: Grab the handle with both hands, keeping your back straight and core engaged.
4. Initiate the Pull: Pull the handle toward your torso, squeezing your shoulder blades together at the peak of the movement.
5. Lower the Handle: Slowly extend your arms back to the starting position, maintaining control and tension throughout.
6. Repeat: Perform the desired number of repetitions with proper form and control.

The Seated Cable Row primarily targets the latissimus dorsi, rhomboids, and trapezius. Secondary muscles worked include the biceps, forearms, and rear deltoids. The core muscles are also engaged to maintain stability throughout the exercise.