Seated cable row

Muscles

• Teres minor
• Teres major
• Posterior deltoid
• Middle trapezius
• Latissimus dorsi
• Rhomboid major
• Triceps brachii (long head)
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius

Technique

1. Sit at the cable row machine with your feet on the footplates, knees slightly bent, and grab the handle with straight arms.
2. Pull the handle to your midsection, driving your elbows back close to your body and squeezing your shoulder blades together ( Shoulder retraction ).
3. Extend your arms back to the start without rounding your back.

Form tips

1. Don't lean back to pull the weight: keep your torso still.
2. Keep your shoulders down ( Shoulder depression ): don't shrug.

Similar Exercises

• Seated bent-over dumbbell row
• Lying incline dumbbell row
• Kettlebell gorilla row
• Barbell bent-over row
• Incline row

Equipment

• Cable machine