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How To Do The Seated Cable Rows -Back Training Exercise.

How To Do The Seated Cable Rows -Back Training Exercise.

The Seated Cable Rows back training exercise is a great way to tone and strengthen your back muscles. This exercise can be done at home or in the gym, requiring minimal equipment.

This exercise aims to focus on strengthening the upper and mid-back muscles, allowing you to perform everyday activities with better posture and improved strength. To do this exercise correctly:

  1. Begin by setting up a seated row station with an adjustable cable pulley at chest height.
  2. Sit on the bench facing the cable pulley machine, firmly planted on the floor.
  3. Grab onto both handles of the cable rope attachment, holding them just above your waistline while bracing your abdominals throughout each repetition.

List Of Steps To Do The Seated Cable Rows Back Training Exercise

  • Choose a cable machine with a low pulley and attach a straight bar or V-bar attachment.
  • Adjust the seat height so that your feet are flat on the ground 
  • Sit on the bench with your chest up and you’re back straight
  • Begin with your arms extended, pulling the handle towards your torso.
  • Keep your elbows close to your body and pull the handle towards your lower chest
  • Slowly release the hold back to the starting position
  • Repeat for the desired number of reps.

  • Choose a cable machine with a low pulley and attach a straight bar or V-bar attachment.

The seated Cable Rows Back Training Exercise is one of the best exercises to build back strength and stability. It requires using a cable machine with a low pulley and an attachment such as a straight bar or V-bar.

Choosing a suitable cable machine can be tricky, but selecting one that will allow you to perform this exercise effectively is essential.

When selecting a cable machine, look for one with adjustable settings to customize your workouts according to your strength level.

Choose a weight stack appropriate for your ability level, so you don’t risk overloading yourself while performing this exercise.

Ensure there is enough space around the machine to move freely without hitting other equipment or obstacles during your workout session. Additionally, ensure that all parts are firmly secured before using them to ensure safety during your workout routine.

How To Do The Seated Cable Rows -Back Training Exercise.
  • Adjust the seat height so that your feet are flat on the ground.

When performing the seated cable rows back training exercise, adjusting the seat height is vital to ensure that your feet are flat on the ground. Maintaining proper posture throughout the movement and avoiding any injuries is essential. To adjust your seat height so that your feet are securely balanced on the floor:

  • Begin by sitting on the machine with both feet planted firmly against it.
  • From here, check to ensure that your back is straight when you lean forward into the rowing position and that there’s no arch in it.
  • Use a small stool or box to prop your feet while firmly planted against the machine. Once your feet are comfortably flat on the ground, you can perform seated cable rows using the correct form and technique for maximum benefits from this exercise.
  • Sit on the bench with your chest up and your back straight.

The seated cable rows back exercise is a great way to build strength and muscle in the back. This exercise can be done with either a machine or free weights and involves sitting on a bench while keeping your chest up and your back straight. To do the seated cable rows:

  • Begin by sitting on the bench with your feet firmly planted.
  • Place one hand on each bar side and pull it towards you until your elbows are 90 degrees.
  • Hold this position for three seconds before slowly returning it to its starting position. 
  • Begin with your arms extended, pulling the handle towards your torso.

Your body must remain stationary as you pull the cable towards you. Start by gripping the handle firmly and extending your arms straight before you.

Keep your shoulders pulled back and maintain a slight arch in your lower back for maximum effect.

From there, focus on engaging the lats as you slowly pull the handle towards your torso while keeping control throughout the movement until it reaches its full extension at chest level or just below.

How To Do The Seated Cable Rows -Back Training Exercise.
  • Keep your elbows close to your body and pull the handle towards your lower chest.

To correctly perform the seated cable rows back training exercise, begin by sitting with feet on top of the footplate, keeping your abs tight to protect your lower back. Reach up and grip the handles firmly with both hands.

Ensure you sit straight up throughout this exercise with good posture, head facing forward, and shoulders relaxed.

Then, keeping your arms straight but elbows close to the body, draw the handle towards your lower chest while squeezing shoulder blades together at peak contraction.

  • Slowly release the handle back to the starting position.

When doing this exercise, it is essential to remember that proper form is critical! After finishing each rep, slowly release the handle to the starting position.

It will help ensure that no momentum is used and all energy goes into strengthening your muscles. Additionally, this slower movement allows you to focus on engaging your core throughout the campaign, further enhancing your workout’s effectiveness in building strength and toning muscle.

  • Repeat for the desired number of reps.

Begin by sitting on a bench facing away from a pulley machine or cable stack. Attach a straight or curved bar to the lower pulley, grasp it with both hands wider than shoulder width, and lean forward slightly while keeping your back straight.

Contract your back muscles as you pull towards your abdomen, hold for one second before slowly releasing to the start position. Repeat this movement for 8-10 reps if using lightweight and 12-15 repetitions if using heavier weights.

Equipment Needed

This exercise is performed with the low-pulley rowing machine. Seated cable row is one of the important exercise to train, strengthen and add more size to your back. This exercise must be performed properly the way it supposes to be performed. You may need an assistant supervised by an expert or your personal trainer.

The Precautions

Here are the precautions, and safety guide for seated cable rows performance Follow this guide for perfect performance:

  • Position yourself correctly. Keep a correct position and make sure that this exercise is performed correctly. Your feet should be flat against the platform and your knees.slightly bent.
  • Your palms should be facing each other,other, your back must be flat and you must be looking straightforward throughout the exercise.
  • Move slowly, focus and concentrate don’t move too.too. Fast, draw back the handles toward your stomach slowly and carefully.
  • The handles of the pulley should reach your stomach and hold the position for a second to fully contract your back muscles before returning out.
  •  You might need to be observed by an expert or a personal trainer.


Here is the benefit of performing this exercise in doing seated cable row.

It trains strength and also adds more size to the back.back. If you are thinking of training your back or you wanted to make your back stronger or add more size to it, then you should be doing this exercise.

The seated cable rows are aiming at training the entire back muscles. It makes the back wider; it reduces back pain, stress and makes it healthier.

Final Thoughts

In conclusion, the Seated Cable Rows Back Training Exercise effectively strengthens your back muscles and improves your overall fitness.

Proper form is essential when performing this exercise, as it helps ensure you are targeting the right muscle groups while avoiding injury.

Additionally, it is necessary to choose the right weight for your fitness level and adjust the handles according to your desired range of motion. Finally, take rest days between sessions so your body can recover and build muscle properly.

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