Seated Cable row (normal grip)
Primary Equipment
Cable row machine
Cable row machine
Key Benefits
- Strengthens back muscles, including the latissimus dorsi, rhomboids, and trapezius.
- Improves posture by strengthening muscles that pull the shoulders back and down.
- Develops pulling strength, essential for daily activities and other exercises.
- Helps balance upper body muscle development, complementing pushing exercises.
Instructions
- Sit on the bench with your feet positioned on the support
- Hold the bar with your arms extended forward
- Keep your torso upright and your abdomen contracted
- Perform the movement by pulling the bar until it approaches your abdomen
- Return in a controlled manner
Tips
- Avoid swinging your body forward and backward
- Keep your hips fixed on the bench
- Avoid using momentum or sudden movements
Common Mistakes to Avoid
- Rounding the back, especially the lower back, during the movement.
- Using body momentum to pull the weight instead of engaging back muscles.
- Pulling the elbows too far back, straining the shoulders or neck.
