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Seated Cable Row Video Guide

Average: 3.5 (42 votes)
3.5 5 42

Exercise Profile

  • Biceps, Lats, Shoulders
  • Strength
  • Cable
  • Compound
  • Pull
  • Beginner

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Middle Back Exercises Diagram

Exercise Instructions

  1. Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine.
  2. Grasp the bar with a neutral grip (palms facing in).
  3. Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
  4. Keeping your body in position, pull the handle into your stomach.
  5. Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
  6. Repeat for desired reps.

​Exercise Tips:

  1. Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
  2. Don't let your shoulders hunch over when your arms are extended.
  3. Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.
  4. Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
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Comments (18)

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Anonymous
Posted Tue, 03/13/2012 - 02:35

can this be used on the row machine as well?

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Steve's picture
Steve
Posted Tue, 03/13/2012 - 09:44

Absolutely.

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Brett
Posted Tue, 03/13/2012 - 21:13

What can take place of this?

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Steve
Posted Wed, 03/14/2012 - 15:03

Barbell or dumbbell rows.

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tanya
Posted Thu, 09/26/2013 - 13:01

hi, how much can i use for weight when toning at home. i have an issue losing the fatty part around the connection of my arm and shoulder

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Jumpringer
Posted Mon, 03/19/2012 - 11:56

I see the demonstrator has his feet against a t-shaped device - in the gym, I use a heavy weight for the same purpose. Now that I am "rowing" with heavier weight, it's getting difficult to maneuver holding the pulling bar with one hand, while I get my legs and feet into position. I've tried scooting my butt back while holding onto the pulling bar, but that doesn't seem to work. Any advice?

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Steve
Posted Mon, 03/19/2012 - 16:05

At that point you'll either have to use barbell or dumbbell rows, or have someone assist you.

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Hannah
Posted Wed, 04/04/2012 - 22:04

Hi I am really new to all of this. I am training for a triathlon and have a great workout schedule for that part. It has been recommended that I do some strength training. Is that what this is? Also how do you know how much weight to use? Thanks.

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Steve
Posted Thu, 04/05/2012 - 08:21

Strength training will only help your performance. Check out this article as a good starting point:

http://www.muscleandstrength.com/articles/womens-body-bible.html

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omar abdul ghani
Posted Wed, 04/11/2012 - 12:09

what should i play with seated cable row pre-exhaust?

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Rob
Posted Sun, 04/22/2012 - 14:18

Hi my gym does not have this equipment what else could I do?

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miko
Posted Tue, 05/01/2012 - 12:57

my work gym only has a straight bar will my grip drastically change the outcome of this exercise

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jackie
Posted Sun, 09/09/2012 - 12:09

Hey, your link isn't working. Its says it only offers the video on muscle and strength com, well where do ya think it offers such video? I'm on muscle and strength com! here is what it says:

Sorry,

This video is only playable on the following domain(s):

http://muscleandstrength.com

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Joey
Posted Fri, 09/21/2012 - 11:03

Hey Jackie,

I'm sorry for the trouble. We're working on fixing this issue. In the meantime, remove the "S" in "httpS://" leaving only "http://muscleandstrength.com" in the address.

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MIKE ROCHA
Posted Fri, 05/17/2013 - 16:04

for this excersise do you need to be seated on the floor or can you use any rowing type machine in the gym thanks

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Nazeeh
Posted Sat, 06/22/2013 - 06:49

What's the seated cable row (pre-exhausted) ??? Can u tell me in detail how to perform a pre-exhausted set?

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Christian
Posted Mon, 02/17/2014 - 14:53

I am fairly tall when I do this exercise I only feel it in my biceps? What am I doing wrong? Should I be using the wide grip attachment?

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Nicholas Roberts
Posted Mon, 03/17/2014 - 08:25

what can i replace the seated row with?

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