Seated Cable Row Guide: How to Master the Seated Cable Row

A seated cable row is a compound exercise that utilizes a weighted horizontal cable row machine to work muscle groups in your back and arms. Cable machines include a bench for comfortable seating and foot plates to brace yourself against as you pull the weighted cable. Here are a few of the benefits to performing the seated cable row. - __Works multiple muscle groups__. Seated cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius. In addition, seated cable rows use your biceps and triceps as stabilizers during the movement. - __Encourages good posture__. When performing a seated row cable with proper form, you should keep your back straight and your knees bent. Maintaining this position during the exercise will work muscles that better your everyday posture. - __Puts less strain on your lower back__. The position of a seated cable row puts more emphasis on your upper back, while alleviating stress on your lower back when compared to other compound exercises like barbell rows, dumbbell rows, deadlifts, or bench presses. Before using seated cable rows as a regular part of your workout routine, consider these tips. 1. __Keep your elbows close to your body__. Be mindful of your elbow placement during the full range of motion. If your elbows extend too wide at any point, your arm muscles will become the primary movers rather than your back muscles. 2. __Move slowly__. As you move your elbows backwards, take your time to maintain good posture. If you perform repetitions too quickly, you lose control over your back muscle activation. 3. __Keep your torso stationary__. Be careful to keep your torso stationary during the movement. Avoid leaning backward or forward as a way of using momentum to lift the weights. For the seated cable row, begin by using a weight that you can control for 2–3 sets of 6–10 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 1. Sit on a seated row machine, and place your feet securely on the foot platform. Your whole foot should be on the platform. 2. Bend your legs without rounding your spine, and grab the cable attachment. ![MasterClassSEO Seated Cable Row ONE](//images.contentful.com/3s5io6mnxfqz/6T1kFwei5Uehf7eHVoqnGG/a6df40c5a4d340c5144b95d4015c8f33/MasterClassSEO_Seated_Cable_Row_ONE.jpg) 3. Extend your legs to move back to your starting position, and return to a slightly bent knee position. 4. Use a neutral grip with your palms facing each other. Rotate your shoulders outward to engage your lats. 5. Your shoulder blades should be in a neutral or slightly protracted position. Your arms should be long with a slight bend in your elbows. Your posture should be tall with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.![MasterClassSEO_Seated_Cable_Row_TWO_HERO](//images.ctfassets.net/3s5io6mnxfqz/4GvZ3U6TNL5UGSQwzASjpP/b5c16c66b74da06aa42abc85050b04e2/MasterClassSEO_Seated_Cable_Row_TWO_HERO.jpg) 6. Squeeze your lats and begin to bend your elbows until your upper arm is even with your body. Your elbows should be at a 45-degree angle. Your shoulder blades should begin to retract as your elbows begin to move backward. Pause for 1–2 seconds. 7. While maintaining your rowing alignment, allow your shoulder blades to protract, and straighten your elbows. 8. Your shoulder blades should finish in a protracted position with your arms long with a slight bend in your elbows. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you want to develop a strength training program that builds your back muscles, the seated cable row is a great place to start.