Seated Cable Row
The seated cable row provided it's performed with strict form will help you build that elusive, wide cobra style back taper that's so desirable.
Required: Cable Machine + V Bar Attachment
Optional: Wide Grip Attachment
Seated Cable Row Form:
Sit down on your cable row machine and place your feet on the platform to keep yourself in place during your set.
Grasp the V bar attachment from your cable row machine while maintaining an upright torso.
Pull the V bar attachment back until your legs and torso form a 90 degree angle.
Maintain a slight backward lean and push your chest forward before squeezing your shoulder blades and contracting to pull the V bar attachment toward your torso.
Squeeze for 1 second once you've reached your abdominals.
Maintaining your posture slowly extend your arms, returning the cables to the starting position.
Repeat for the recommended amount of repetitions.
Seated Cable Row Variations
Unilateral Seated Cable Row
Encountering issues with muscular imbalances? Finding yourself pulling through one side?
Utilize a pair of single cable attachment handles and perform your seated cable rows one side at a time, this'll also place greater emphasis on core stabilization & development.
Common Seated Cable Row Mistakes
Using Partial Range Of Motion
Each repetition should begin with your arms fully extended below your torso and end with the barbell up against your torso with your shoulder blades squeezed together.
Most guys continue to up and up the weight as their range of motion and form begins to degrade... don't be one of them.
Jerking Your Body To Complete The Repetition
The duration of the repetition should be slow and controlled, the top (contraction) portion of the repetition is by far the hardest, and if you're jerking your entire body to get the contraction this is a clear sign it's time to drop the weight down a bit.
Not Squeezing The Shoulder Blades Together
Every back exercise comes down to getting the correct contraction - the contraction is a result of squeezing your shoulder blades together and tensing your back muscles as you've pulled the weight towards your torso. You cannot get this contraction without squeezing the shoulder blades.
I feel as if I repeat this point far too often, however for years I was merely training my back without contracting the muscles correctly... needless to say for a few years my back lagged behind the rest of my physique in terms of both size and strength.
Similar & Substitute Exercises
- Bent Over Row
- Shotgun Cable Row
- Lat Pulldown