Seated Cable Row

The technique.

1. 01

   Sit on the machine with feet firmly against the footplate, knees slightly bent.

2. 02

   Grasp the handle (V-bar or close grip) with an overhand or neutral grip.

3. 03

   Lean back slightly, keeping your back straight and core engaged.

4. 04

   Pull the handle towards your lower abs, squeezing your shoulder blades together.

5. 05

   Slowly extend your arms back to the starting position, controlling the stretch.

What goes wrong.

• ×Rounding the lower back, especially at the end of the eccentric phase.
• ×Rocking your torso back and forth excessively, using momentum.
• ×Shrugging shoulders up to your ears, instead of depressing them.
• ×Not fully extending the arms, limiting the stretch on the lats.
• ×Gripping the handle too tightly, over-engaging forearms and biceps.