Back
Seated Cable Row
Seated cable row
Video
Execution (step by step)
1
Sit upright with a slight forward lean.
2
Pull the cable toward your navel with a neutral grip.
3
Elbows tight against your body, shoulder blades squeezed together.
4
Return forward -- full extension, not too far.
5
Keep your torso stable -- don't lean back with momentum.
Muscles
Primary
middle backlats
Supporting
bicepsrear delts
Programming
| Strength | 3-4 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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