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Exercise handout — move better, feel better.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Band row, TRX row, Bent-over dumbbell row
Dosage
4
Sets
10
Reps / Time
60 sec
Rest
2 pull / 1 hold / 3 return
Tempo
Step-by-Step Guide
Set up
- Sit at a cable row machine
- Place feet on platform with knees slightly bent
- Grab the handle with both hands
- Sit tall with arms extended
Step 1 of 6
Keep chest up and shoulders down
Step 2 of 6
Pull the handle toward your lower ribs
Step 3 of 6
Lead with your elbows going back
Step 4 of 6
Squeeze shoulder blades together at the end
Step 5 of 6
Hold briefly
Step 6 of 6
Return slowly with control
Breathing
- Exhale as you pull
- Inhale as you return
Form Cues
- Pull with elbows, not hands
- Squeeze shoulder blades
- Stay tall, don't lean back
- Control the return
Common Mistakes to Avoid
- Leaning back too much
- Pulling with arms only
- Not squeezing shoulder blades
- Letting weight slam down
Safety Information
Keep back flat. Don't use momentum.
Progressions
Increase weight or slow down tempo
Regressions
Use lighter weight or seated band row
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.