Strength

Seated Cable Row

by Kaira

Strengthens the middle of the back — the muscles that keep the shoulders from rounding forward.

Seated Cable Row, frame 1 of 2Seated Cable Row, frame 2 of 2

How to do it

  1. Sit with the feet on the platform, knees soft, and hold the handle with straight arms.
  2. Sit tall, then pull the handle to your belly, drawing the shoulder blades together.
  3. Let the arms straighten slowly without rounding forward.
Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8Chest-Supported Machine RowMiddle back · Beginner · 3 × 12Dumbbell Bent-Over RowMiddle back · Intermediate · 3 × 10Inverted RowMiddle back · Intermediate · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Seated Cable Row — how to do it, muscles worked · Sport AI