Seated Row

Person performing a seated cable row, pulling a pulley handle toward the torso with elbows tucked close to the body

TARGET MUSCLES:

  • Latissimus dorsi: Large back muscles that help pull the upper arms backward toward the torso.
  • Rhomboids: Upper back muscles that retract and stabilize the shoulder blades.
  • Middle trapezius: Assists with drawing the shoulder blades together during the pulling movement.
  • Teres major: Upper back muscle that assists with shoulder extension.
  • Posterior deltoid: Rear shoulder muscle that assists with moving the upper arms backward.
  • Biceps brachii, brachialis and brachioradialis: Arm muscles that assist with bending the elbows.

START POSITION:

  • Sit facing the low pulley machine with the feet securely positioned on the foot supports.
  • Grasp the pulley handle with both hands and extend the arms forward without forcefully locking the elbows.
  • Keep the knees slightly bent and sit upright with the chest lifted and spine in a neutral position.
  • Keep the shoulders relaxed and engage the abdominal muscles to stabilize the torso.

PROCEDURE:

  • Exhale as you pull the handle toward the torso, bending the elbows and drawing them backward close to the sides of the body.
  • Draw the shoulder blades gently together as the handle approaches the abdomen.
  • Maintain an upright, stable torso without leaning excessively backward or using momentum to move the weight.
  • Inhale as you slowly extend the arms forward, allowing the shoulder blades to move naturally while returning to the starting position.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid rounding the lower back, excessively leaning backward or jerking the weight during the pulling movement.
  • Precaution: Do not shrug the shoulders or forcefully pull the elbows beyond a comfortable range of motion.
  • Precaution: Maintain control of the handle during the return movement and avoid allowing the weight stack to drop abruptly.
  • Beginner variation: Use lighter resistance to develop proper shoulder blade control and a stable seated posture.
  • Advanced variation: Increase resistance gradually while maintaining controlled movement and keeping the elbows close to the torso.