Cable Seated Row

Instructions Preparation Sit on platform with knees bent and grasp cable attachment. Position knees with a slight bend. Execution Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward during contraction. Return until arms are extended, shoulders are stretched forward, and lower back is flexed foward. Repeat. Comments Begin with light weight and additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch. Full range of motion through the lower back will vary from person to person. Also see Cable Straight Back Seated Row and Dangerous Exercise Essay.

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Erector Spinae Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Hamstrings Gluteus Maximus Adductor Magnus