Seated Cable Rows | How to Perform Seated Cable Rows | Powerlift Pro App

The seated cable row is an exercise that targets the back muscles, including the lats, middle back, and rhomboids. Here’s how to perform it:

1. Sit on a low pulley machine or a rowing machine with your knees bent and your feet firmly planted on the platform.
2. Grasp the handle with an overhand grip, palms facing down, and hands shoulder-width apart, or in this demonstration, with the v-bar attachment.
3. Keep your back straight and your core engaged as you pull the handle towards your torso, keeping your elbows close to your sides.
4. Squeeze your shoulder blades together at the end of the movement to fully engage your back muscles.
5. Slowly release the handle back to the starting position, keeping your back straight and your core engaged.
6. Repeat for the desired number of repetitions.

Tips:

Avoid using momentum to pull the handle towards your torso. Instead, focus on using your back muscles to control the movement.

Keep your elbows close to your sides throughout the exercise to emphasize the work on your back muscles.

Keep your shoulders down and back throughout the exercise to avoid shrugging your shoulders up towards your ears.

Use a weight that allows you to maintain proper form and control throughout the exercise.