Exercise guide

How to do seated cable row

Mid back · lats · biceps

Seated cable row starting position — correct set-up before the first rep
Start
Seated cable row finished position — the end of one repetition
End of rep

Step by step

  1. Sit with feet on the platform, knees softly bent, and take the handle with the arms long.
  2. Sit tall with a natural arch in the lower back, chest up.
  3. Pull the handle to your navel, driving the elbows straight back alongside your ribs.
  4. Let the arms extend for 2 seconds, allowing the shoulder blades to spread at the front.

The cue that matters

CueLet the blades travel forward at the stretch and pinch together at the squeeze — that full range is where back thickness comes from.
AvoidRocking back and forth from the hips to swing the stack along.

Where this sits in the split

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