Seated Cable Row – Full Video Tutorial & Exercise Guide
Published 2017-09-20
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Seated Cable Row – Step-by-step technique
- Step 1: Start by sitting on your low pulley machine or on the floor in front of it. Put your feet against the machine and make sure your back is straight. It should not be rounded forward and you should not be leaning backwards.
- Step 2: Next you need to grasp the grip of your pulley machine with both hands. Then pull the handle towards you until your shoulders are in line with your body. This is the starting position.
- Step 3: You can now take a deep breath and pull the grip towards your sternum. Your arms are the only part of your body that should move; going from straight out in front of you to a 90° bend at the elbow.
- Step 4: Pause at the end of this motion, focusing on your shoulders; they should be squeezing together.
- Step 5: Return the grip to the starting position slowly, being careful not to go past this point.
- Step 6: Pause again before taking a breath and pulling the grip back towards your sternum; keeping your back straight at all times.
- Step 7: Repeat steps 3-6 for the prescribed number of reps
** Pro Tip #1: This should be completed after you have done your other back exercises, such as the barbell deadlift or barbell row. Ideally, you should be looking to do 2-3 sets of 15 reps.
** Pro Tip #2: When allowing the grip to retract into the machine you must only go as far as your starting position. Rolling your shoulders forward will place excess strain on your sockets.
** Pro Tip #3: Squeeze the handles hard and your shoulders together during the workout to ensure you work your lats as much as possible.
Enjoy!
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
All Comments (21)
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Thanks for not spending 30 mins explaining. Simple. Straightforward. Will watch other vids
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Thanks.
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Having been watching your videos for a year or more I can tell you are very modest, but throw one in every now and then shirtless. We want to see what your development is really like!
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its better to do full range of motion going forward a bit
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Thank you.
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Thanks for telling how not to do this exercise for lats
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whats the problem in allowing the humerus glide forward
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Quarantine gang
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As a beginner what row should I do? and how to progress?
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the cable should be at a higher position no?
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I've noticed you seem much thinner now (Summer 2021) than when you made this vid.
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Dammit I did it so wrong today but I was looking at the picture on the machine it looked like you lean forward, rounding the back and then pull back and straighten back, I hope I’m not going to be in pain from doing it wrong. BTW moms like to workout too!
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The lats won't be much activated coz there is no rowing at all its different on how Arnold was doing full range of motion and squeeze
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This guy's face reminds me of my ex-classmate.We both failed the same grade..moved to a different school..😂both without knowing..guess what..we both failed an entrance exams too😆😆i hope to gawd i never see that guy in my life.😂😂he is bad luck aff
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Requires minimal equipment.😂
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S t e r o i d s
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Wrong
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Look it seems like it is some kind of heresy now, but I feel like the culture of weightlifting and body building has been taken over by a cabal of physical therapists. You should not do this with a stiff upright back; he should be 1 foot further away and should be using a liberal amount of body English. 1% higher chance of back injury maybe, but a better exercise. Otherwise, you might as well be doing a bent over or T-bar row, both which you should be doing anyway. Even with “poor” form, still way safer than any deadlift, which you should be doing every week anyway. Not every exercise should be done this way; almost all other exercises should be done strict, but it’s a special exercise. You do this exercise precisely because you can do that, unlike a bent-over or T-bar row. Also, I hate to use the Arnold card, but Arnold did them my way.
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Too many talking less action.
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Dude! Zero range of motion. Absolutely terrible.
