Seated Cable Rows

Technique

Setup

Sit on the bench with your feet on the platform and knees slightly bent, then take the close-grip handle. Sit tall with your arms extended, chest up and torso upright.

Movement

Drive your elbows back along your sides and pull the handle to your lower ribs, squeezing your shoulder blades together. Let your arms extend forward under control until you feel a stretch across your upper back.

Form Tip

Keep your torso nearly still. A small forward reach at the stretch is fine, but rocking back past upright to finish the rep shifts the load onto your lower back.

Increase Difficulty

Pause for 1 second at your ribs, or slow the return to 3 seconds.

Decrease Difficulty

Use a lighter stack, or switch to Banded Rows (Seated).