Back, Hyperstrike Exercise Videos, Shoulders

Seated Cable Row

Seated Cable Row
Muscle Groups
  • Back
  • Shoulders
Purposes
  • Latissimus dorsi (“Wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

Overview

The seated row is an excellent exercise for building and defining the back muscles. The seated row targets the lats, teres major, rhomboids, posterior delts, and biceps. Using a high pulley with an overhand grip on the bar emphasis the posterior delts.

Description

  • Seated on the bench and bracing your feet firmly, hold the bar at shoulder-width, palms down.
  • Pull the bar straight back toward your chest, keeping the elbows out.
  • Keep your chest up and your elbows out to the side.
  • Slowly straighten your arms to the start position.

Mistakes

  • Leaning back excessively
  • Shrugging the shoulders up as you pull the handles
  • Bending the wrists as you pull the handles

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