Seated Cable Rows

in Back Exercise

Main Muscle Worked: Back

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Seated Cable Rows - Exercise Guide

Step 1

Grasp the handles of a low pulley with your palms facing each other. Alternatively you can use a V-handle to put additional stress on the center of your back. Sit down and secure your feet against a crossbar or block. Your knees should be slightly bent and your torso leaning forward. Both arms should be fully extended. This is your starting position.

Step 2

Pull the handles toward your torso until they touch your abs. Your back muscles should be doing most of the work. Your chest should be sticking out and your shoulder blades drawing towards each other as you execute this movement. Avoid swaying back and forth as this would engage your back muscles. Your torso should be in an upright position as the handles touch your abs.

Step 3

Hold for a moment, then slowly return to starting position, feeling the lats stretch as you allow the handles to go forward.

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