Seated Cable Row

beginner · pull_horizontal

Setup

Sit at the low cable station with both feet on the platform and your knees soft rather than locked. Reach for the V-handle or a short bar, then sit up tall with your arms extended in front of you.

Execution

Sit tall with an open chest and your torso square to the floor; that is the shape you hold all set.
Exhale and draw the handle to your lower belly with your elbows tracking close to your ribs.
Pause for one beat when the handle touches your belly, squeezing the blades together with the shoulders down.
Inhale and let the handle travel out over 3 seconds, letting the blades slide forward without the back rounding.
Stop with the arms fully extended and start the next rep from there.
At the end of the set bring the handle back to its hook rather than letting the stack slam down.

Breathing

Exhale as you row the handle in, inhale as it goes out. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale on the pull and keep the load moderate.

Quick cues

Sit tall, chest open.
Row to your lower belly.
Shoulders down before you pull.
Three seconds letting it out.
Imagine rowing a small boat.

Common faults

Fault: Leaning back and heaving with the whole body
Fix: Drop one plate and hold the torso square to the floor so only the arms move.
Fault: Letting the stack pull you into a fold at the end of the range
Fix: Stop where the arms are straight and the back is still upright, and lighten it if you get dragged.
Fault: Curling with the arms while the back stays passive
Fix: Start each rep by squeezing the shoulder blades and only then bend the elbows.
Fault: Sitting with the knees locked out straight
Fix: Keep a soft bend in the knees and reset how far your feet sit on the platform.

Equipment

cable

Muscle groups

back, arms, shoulders