Seated cable row

4 × 8-12  ·  Equipment: Cables

Muscle groups: Back

How to do seated cable row

1. Sit on the low pulley bench, plant your feet on the platform and bend your knees slightly.
2. Grab the V-bar or handle with palms facing each other and extend your arms without rounding your back.
3. Keep your torso tall, chest proud and core braced.
4. Pull the handle toward your abdomen keeping your elbows close to your body and driving them back.
5. Squeeze your shoulder blades at the end and hold the contraction for one second.
6. Let your arms straighten slowly without moving your torso.

Mistakes to avoid

• Do not rock your torso forward and back to lift more weight; keep your hips still.
• Avoid shrugging as you pull; lead the movement with your elbows.
• Do not let the handle snap back in the first phase; it stresses your elbows and shoulders.
• If your back rounds, reduce the weight and range until you control the position.

Progression

• Start with a comfortable weight for 8-12 reps with no torso movement.
• Add one rep per week until you complete 12 clean reps with your hips locked.
• Then increase the load by 5-10% and restart the process.
• For more tension, add a 2-second pause keeping your shoulder blades together before releasing.