Back
1Starting position 
2End position
Seated Cable Row
The seated cable row is a horizontal pull: mid-back, lats and rear delts.
Setup
Sit down, feet braced, knees slightly bent. Grab the handle, back straight, torso upright or leaning just a little forward.
Execution
- Sit down, brace your feet against the platform, take the handle with your arms straight — starting position.
- Exhale and pull the handle to your stomach, keeping your back straight and squeezing your shoulder blades together.
- Inhale and let it return forward to a full stretch.
Common mistakes
- Rocking back and forth — your back does the pulling, not a pendulum; the torso barely moves.
- Shoulders shrug up — drop them and squeeze your shoulder blades at the end of the pull.
- Back rounds as your arms extend — let the shoulder blades spread, but keep the lower back flat.
- Pulling to your chest — bring the handle to your lower stomach.
Programs that include it
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
More for this muscle group: Back
Position photos from the open free-exercise-db.