All exercises
Seated cable row
A supported row that lets you focus on squeezing the mid back.
- Starting point
- Muscles worked
- Mid back, Lats, Rear shoulders
- Equipment
- Cable row machine
How to do it
- 1
Sit with your feet on the platform, knees slightly bent, and grab the handle.
- 2
Sit tall with your arms straight and shoulders reaching forward.
- 3
Pull the handle to your stomach, squeezing your shoulder blades together.
- 4
Return slowly, letting your shoulder blades spread at the front.
What to think about
- “Sit tall”
- “Elbows brush your ribs”
- “Squeeze for one second”
Common mistakes
- Rocking back and forth
- Shrugging the shoulders up
- Rounding to reach the handle