In this lesson, you will learn how to perform seated cable rows, also called pulley rows. This exercise targets the back muscles, especially the middle back and the latissimus dorsi.
Equipment needed: a low pulley row machine and a V-grip handle.
If you only have free weights, you can substitute with barbell rows.
Find more back exercises in weight training and bodybuilding programs.
Execution
- Sit down on a low pulley row machine and place your feet firmly on the foot rests.
- Bend your knees slightly and hold the V-grip with your arms nearly extended.
- Keep your back straight and upright throughout the entire exercise — avoid leaning forward or backward.
- Pull the V-grip towards your chest as shown in the illustration, and exhale.
- You may lean back slightly, but the goal is to keep your upper body mostly still.
- Keep your shoulders down and back, ensuring your back muscles are fully contracted when the grip touches your chest.
- Maintain this shoulder position while you extend your arms back out.
- Extend your arms back to the starting position and inhale at the same time.
Advice
- Some trainers say you should always keep your shoulders back and down during the entire movement.
- Others recommend moving the shoulders slightly forward when extending the arms to stretch the back muscles a bit.
- I’m not sure which is better, but I prefer to keep my shoulders still during the exercise and stretch them between sets.
- Seated cable rows are excellent for building muscle volume.
- Wide-grip lat pulldowns, on the other hand, help make your back muscles broader.
Suggestions
- Barbell Row
- One-Arm Dumbbell Row
- Wide-Grip Lat Pulldown
- Behind-the-Neck Pulldown (Wide Grip)