Seated Cable Rows

Back Exercise: Machine or Low Cable Rows: Back Exercise Video

Seated Cable Rows

Machine Rows

Use the lower cable attachment with the triangle grip bar usually. You can also use a variety of grips and handles but the triangle is the most common followed by a straight bar variation. Place your feet straight forward with a slight bend in the knees so that you can grab the handle in front of you. After grasping the handle, straighten your legs. Your back should be straight and tight. The order is important. You want to get close to the handle by bending your legs not leaning forward and starting the cable row with a hard lower back pull. Your body should look like an L from the side view once you are ready to start the cable row. Extend your arm completely at the start of the row. Now, pull the weight into your midsection as far as you can. You are pulling with your back not your biceps. If your forarms are burning, you are probably trying to semi-curl the weight instead of rowing it. You should end up just above your hipbone at the top of the row. Your shoulder blades will be pinched together like you were trying to hold a coin there. Lower the weight slowly, reversing the steps and resisting as the handle returns to the start.

Both parts of the cable row are smooth and controlled without tossing, ripping or any momentum. You have to FEEL your back working on the cable row or nothing will happen for you.