Movement overview

The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.

Step-by-step cues

1. Sit on the low row machine with your feet firmly placed on the foot platform and knees slightly bent.
2. Grasp the cable handle with both hands using a neutral grip (palms facing each other).
3. Keep your back straight and chest up as you lean slightly forward at the hips to reach the handle.
4. Pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
5. Pause briefly when the handle reaches your torso, ensuring full contraction of the back muscles.
6. Slowly extend your arms back to the starting position while maintaining control over the weight.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your back remains straight throughout the movement to avoid strain.
• Focus on squeezing your shoulder blades together at the peak of each row for maximum muscle engagement.
• Avoid using momentum; perform each repetition in a controlled manner.
• Keep your core engaged to stabilize your torso during the exercise.
• Adjust the seat height and foot placement to ensure proper alignment and comfort.
• Breath out as you pull the handle towards you and inhale as you return to the starting position.