Cable Straight Back Seated Row

A compound back exercise targeting the mid-lats and rhomboids. Maintaining a rigid, straight back maximizes muscle recruitment and promotes better posture.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at a rowing station with feet on platforms. Grip the handle and sit with a perfectly vertical torso, shoulders back, and a neutral spine.

Instructions

1. Pull the handle toward your midsection while keeping your torso stationary.
2. Squeeze your shoulder blades together.
3. Maintain a straight back throughout.
4. Slowly extend your arms.
5. Control the eccentric phase.

Common Mistakes

1. Leaning forward/back.
2. Rounding the lumbar spine.
3. Shrugging the shoulders upward.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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