Cable seated row

Category

Back

Difficulty

Intermediate

Equipment

Lat Pull Down Machine Cable

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Erector Spinae, Rhomboids, Biceps Brachii, Deltoids, Brachioradialis

How to do it

1. Sit on the seated pulldown machine with your feet flat on the floor. Attach a V-bar handle to the low pulley and grasp the handle with both hands, palms facing each other.
2. Sit upright with your back straight and arms fully extended towards the machine.
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

• Exhale as you pull the handle towards your body and inhale as you extend it back.
• Avoid rounding your back; keep your chest lifted throughout the exercise.
• Focus on squeezing your shoulder blades together at the end of the movement.