Cable seated on floor row

Category

Back

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Erector Spinae, Biceps Brachii, Deltoids

How to do it

1. Sit on the floor facing a cable machine with your legs extended straight out in front of you. Attach a straight bar to the low pulley and grasp the bar with both hands shoulder-width apart, palms facing down.
2. Sit upright with your back straight and arms fully extended towards the machine. Bend your knees slightly for comfort.
3. Pull the handle towards your lower abdomen by bending your elbows and bringing them backwards, keeping your upper arms close to your body.
4. Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight and avoid using momentum.
• Focus on squeezing your shoulder blades together at the end of the movement.
• Exhale as you pull the bar towards your body and inhale as you extend it back.