Seated Cable Row

Setup

Sit at a cable station with feet braced on the footplates and knees slightly bent. Grab the handle with both hands and sit upright with arms extended, feeling a stretch in your lats while maintaining a neutral spine.

How to do it

1. Drive your elbows straight back past your ribs, keeping them close to your sides
2. Squeeze your shoulder blades together hard at the end of each pull
3. Keep your torso stable and upright throughout—avoid rocking back and forth
4. Control the weight back to the starting position without letting your shoulders roll forward
5. Think about pulling with your elbows, not your hands

Watch out for

• ✗Using momentum by swinging the torso backward and forward instead of keeping it stable
• ✗Pulling the handle too high toward the chest or neck instead of toward the lower ribcage
• ✗Shrugging the shoulders up toward the ears instead of keeping them down and back