Cable Low Seated Row

The cable low seated row is a strength exercise targeting the upper back, performed on a cable machine. It also engages the biceps and forearms as secondary muscles. The movement involves pulling the cable handles toward the torso while maintaining a straight back and squeezing the shoulder blades together.

Quick Facts

How to Do Cable Low Seated Row

Follow these step-by-step instructions to perform Cable Low Seated Row with proper form and technique.

1. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
2. Grasp the handles with an overhand grip, palms facing down.
3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
4. Pull the handles towards your body, squeezing your shoulder blades together.
5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Low Seated Row targets helps you integrate it effectively into your training program.

Benefits of Cable Low Seated Row

Incorporating Cable Low Seated Row into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Cable Low Seated Row directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Forearms, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Low Seated Row build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Cable Low Seated Row safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Low Seated Row, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Low Seated Row, track these metrics during your workouts: