Back

Seated Cable Row

An isolation exercise that targets the mid-back muscles for improved strength and posture.

An effective exercise for building thickness in the mid-back and improving posture and strength.

Body Part: Back
Level: Beginner
,
Intermediate
Muscles: Rhomboids
Lats
Modality: Isolation
Direction: Pull
Equipment: Cable Machine
Goal: Hypertrophy

How to do:

1. Sit on the cable row machine with your feet firmly planted on the footrests. 2. Grasp the handle with both hands and sit upright, keeping your back straight. 3. Pull the handle towards your torso by squeezing your shoulder blades together. 4. Slowly extend your arms to return to the starting position. 5. Repeat for 10-12 reps per set. 6. Complete 3-4 sets total.

Tips:

- Keep your back straight and avoid leaning too far back. - Focus on pulling with your back muscles, not just your arms. - Control the motion during both the pull and release phases. - Adjust the weight to maintain proper form.