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Cable Seated Row (Bent bar)

Cable Seated Row (Bent bar)

The Cable Seated Row (Bent bar) is an effective exercise that primarily targets the back muscles, specifically the latissimus dorsi or "lats," as well as the rhomboids and biceps. This exercise is great for developing a strong and well-defined back, improving posture, and enhancing overall upper body strength. To perform the Cable Seated Row (Bent bar), you will need access to a cable machine with a bent or V-shaped bar attachment. Adjust the cable pulley to a height that allows you to sit comfortably with your feet flat on the floor and your knees slightly bent. Grab the bent bar using an overhand grip, making sure your hands are slightly wider than shoulder-width apart. With an upright posture and slightly leaned back, engage your core and keep your chest lifted throughout the exercise. Pull the cable towards your torso by squeezing your shoulder blades together. Focus on pulling through your elbows and avoid using excessive momentum or rounding your back. At the peak of the movement, squeeze your back muscles for a moment to maximize muscle engagement. Slowly release the tension and extend your arms back to the starting position. Repeat the movement for the desired number of reps. The Cable Seated Row (Bent bar) offers great versatility, as you can easily adjust the weight resistance to suit your fitness level. It's a compound exercise that engages multiple muscle groups simultaneously, making it an efficient choice for upper body workouts. Remember to maintain proper form and control throughout the exercise to reap its full benefits. Incorporating the Cable Seated Row (Bent bar) into your fitness routine can help you build a strong, balanced, and aesthetically pleasing back. Combine this exercise with other pulling movements, such as pull-ups and bent-over rows, to achieve optimal results. Happy rowing!


  • Sit on the seat with your back straight and feet flat on the footrests of the cable machine.
  • Bend your knees slightly and grab the handlebar with an overhand grip that is slightly wider than shoulder-width apart.
  • Extend your arms fully in front of you, keeping your back straight and shoulders relaxed.
  • Pull the handlebar towards your torso by retracting your shoulder blades and bending your elbows. Keep your wrists straight throughout the movement.
  • Squeeze your back muscles at the end of the movement and hold for a moment.
  • Slowly extend your arms back to the starting position, maintaining control and tension in your back muscles.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the right muscles.
  • Increase the resistance gradually to challenge your muscles and make progress.
  • Incorporate different grip variations like overhand, underhand, or neutral grip to target different areas of your back.
  • Don't rush the movement; perform the exercise in a slow and controlled manner for maximum muscle activation.
  • Engage your core muscles and keep your back straight during the entire exercise.
  • Ensure that your shoulder blades are pulled back and down at the end of each repetition to maximize back contraction.
  • Remember to breathe properly throughout the exercise, inhaling on the way back and exhaling on the way forward.
  • Utilize a full range of motion by extending your arms fully and squeezing your shoulder blades together at the peak of the movement.
  • Try incorporating drop sets or supersets into your routine for added challenge and muscle growth.
  • Keep a log of your workouts, noting the weight used, sets, and reps to track progress and continuously improve.

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