Watch the video below to see a demonstration of proper form and technique for the seated cable row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.
Instructions for Seated Cable Row
To perform a set of seated cable row:
Grab the handle with a neutral grip and sit on the bench with your
feet resting on the platforms, knees slightly bent (setup may differ by machine). Your torso should be in
a neutral position at all times.
Concentric (Upward) Motion
Start by pulling your shoulder blades back and together
before driving your elbows back behind you, until bent 90 degrees. Be aware of keeping your trunk
stable and focus on working the back muscles.
Pause at the top position for a 2 sec count while squeezing your shoulder
blades together and pulling the elbows back.
Eccentric (Lowering) Motion
Slowly relax your arms, under control, until they are fully
extended in front of you. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of seated cable row repetitions before resting.
This completes one set of seated cable row.