Back
Seated Cable Row
A foundational compound movement for developing thickness in the mid-back and improving postural stability.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the bench with your feet firmly planted on the footrests and a slight bend in your knees.
Grasp the handle with an upright torso and extend your arms fully while keeping your shoulders pulled down and back.
Pull the handle toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
Maintain a stationary torso throughout the movement without leaning forward or backward to create momentum.
Pause briefly at the peak of the contraction before slowly returning the weight to the starting position under control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessive torso swinging to move the weight
- Shrugging the shoulders toward the ears during the pull
- Shortening the range of motion by not fully extending the arms
- Flaring the elbows out excessively rather than keeping them tucked
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.