💡Tip. Keep your chest open and your belly full to maintain spinal neutrality. If spinal neutrality is lost, it puts strain on the lower back.

Beginners usually find it difficult to open the chest while maintaining a neutral spine, so just make sure to properly engage the core and maintain spinal neutrality.

• Posture: Attach to the chest pad, keep the waist straight, and set the shoulders to avoid shrugging. • Movement: Pull the elbows back to the nave…

How can I do this without any shoulder shrugging or upper body swaying?

Seated Cable Row - How to Do, Proper Form, Tips & Alternatives

Doing the Seated Cable Row right? Let your AI coach fix your form and build it into a plan made for you.

CompoundTargets: Lats, Lower trap

About

It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.

Coach's Tips

Sit on the bench and grab the cable at navel height. Keep your back and spine straight!

Without spreading your elbows, Pull the cable towards your navel.

More

How to Seated Cable Row

Starting Position

1. Sit on the seat with your feet flat on the floor and your knees bent.

2. Place your hands on the cable handles.

3. Lean forward slightly and keep your back straight.

Proper Form

1. Pull your arms back naturally while gathering your shoulder blades.

2. Pull until your elbows are vertical.

3. Return to the starting position by fully extending your elbows while keeping your back straight.

Breathing Technique

Exhale when pulling your arms, and inhale when extending your arms.

Common Mistakes in Seated Cable Row

Rocking the torso
Why it's wrongMomentum takes work away from your back.
How to fix itKeep your chest up and pull only your elbows back.
Shoulders rise toward the ears
Why it's wrongThis shifts tension to your neck and upper traps.
How to fix itKeep your shoulders low and squeeze your shoulder blades back.
Elbows flare too wide
Why it's wrongThis can shift work away from your lats.
How to fix itPull your elbows back close to your sides.