← EXERCISE LIBRARYStrength
Seated Cable Row
A horizontal pull with constant cable tension through the whole range, including the stretch. Reliable for sets of 10-12 and easy to load progressively week to week.
- 01Sit with the feet on the platform and a soft bend in the knees.
- 02Take the handle and sit tall with the arms straight and the chest up.
- 03Brace the trunk so the torso stays upright throughout.
- 04Pull the handle to the lower ribs, driving the elbows straight back.
- 05Return under control, letting the shoulder blades travel forward at the end.
- 01Sit tall, do not row with the torso.
- 02Elbows brush the ribs.
- 03Let the shoulders reach at the front.
- 01Rocking back and forth to move the stack — the erectors and hips do the work instead of the back.
- 02Rounding forward at the stretch — the lumbar spine flexes under tension every single rep.
- 03Stopping short at the front — losing the stretch costs you the most productive part of the range.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.