Cable Straight Back Seated Row

Cable Straight Back Seated Row

The Cable Straight Back Seated Row is a compound exercise that primarily targets the muscles in your upper back, including the rhomboids, latissimus dorsi, and trapezius. This exercise also engages the muscles in your biceps, forearms, and rear deltoids. It is performed using a cable machine, making it a great option for both home and gym workouts. The seated row motion of this exercise helps to promote proper posture and strengthen the muscles responsible for maintaining an upright position. This can be particularly beneficial for individuals who spend long hours sitting at a desk or engaging in activities that strain their upper back and shoulders. By incorporating the Cable Straight Back Seated Row into your training routine, you can improve your overall pulling strength and enhance your back's muscular balance. Strengthening these muscles can help prevent common postural imbalances, such as rounded shoulders or a hunched back. Remember to always warm up before engaging in any strength training exercise. Incorporating the Cable Straight Back Seated Row into a well-rounded workout routine that includes exercises for other muscle groups is essential for achieving balanced strength and overall fitness.


  • Sit down on the rowing machine and place your feet on the footrests.
  • Grab the handles with an overhand grip, palms facing down.
  • Sit up tall, keeping your back straight and core engaged.
  • Start by retracting your shoulder blades, pulling them back and down.
  • Keep your elbows close to your body as you pull the handles towards your midsection.
  • Squeeze your back muscles at the end of the movement.
  • Pause for a moment, then slowly release the handles back to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core by pulling your belly button towards your spine during the movement.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
  • Keep your shoulders down and back to avoid any unnecessary strain.
  • Focus on squeezing your shoulder blades together at the end of the movement to fully engage your back muscles.
  • Control the movement and avoid using momentum to ensure that you're targeting the right muscles.
  • Inhale as you pull the cable towards your body, and exhale as you release it.
  • Include this exercise in your back workout routine at least once a week to see improvements and build strength.
  • Listen to your body and adjust the weight or range of motion if needed to prevent any discomfort or pain.
  • Don't forget to warm up before starting your workout to prepare your muscles and joints for the exercise.


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