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Exercise handout — move better, feel better.
Seated Cable Row
Perform seated cable rows with focus on maintaining good neck posture. Builds back strength to support the cervical spine.
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 rows
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 pull / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Sit at cable row with feet on platform
- Grab handle with both hands
- Sit tall with slight knee bend
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping posture tall, initiate with shoulder blades
No image for this step. Follow the written instruction.
Step 2 of 5
Pull handle toward lower ribs
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze shoulder blades together
No image for this step. Follow the written instruction.
Step 4 of 5
Keep neck long, chin slightly tucked
No image for this step. Follow the written instruction.
Step 5 of 5
Return with control, no rounding forward
Breathing
- Exhale as you pull
- Inhale on return
Form Cues
- Neck stays long
- Chest up
- Shoulder blades squeeze
- Control the return
Common Mistakes to Avoid
- Chin jutting forward
- Rounding back at end
- Shrugging shoulders
- Using momentum
Safety Information
Maintain neck posture throughout. Stop if form breaks.
Progressions
Increase weight. Single arm variation.
Regressions
Lighter weight. Focus on form.
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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.