Seated cable row

By: Jimmy Peña, CSCS

Photography by: Robert Reiff

September 22, 2008

This constant tension move is perfect for etching shape into your back and building better posture

If you want a tighter back and improved posture, the seated row should be a staple exercise in your workout arsenal. Yet you won't experience its benefits if you make one fundamental mistake: collapsing or rounding your back during any portion of the movement. If you truly want to reap the benefits of the row, keep your abs tight and your chest up throughout the entire exercise. Repeat after us: "Chest up and back flat."

START: Attach a close-grip handle to the seated cable row machine and sit upright on the bench facing the weight stack. Place your feet against the platform with your knees slightly bent. Reach forward to grasp the handle while keeping your back flat and chest up. Pull back until your torso is erect and your arms are fully extended.

MOVEMENT: Pull the handle toward your midsection, keeping your elbows in close to your sides. Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2 seconds before slowly returning to the start position. Repeat for reps.

USE IT: Finish off your back workout with this movement since it focuses on technique and deliberate motion.

BONUS TIPS:
>> Protect your back even more by keeping your knees slightly bent throughout.
>> Keep your head straight and eyes focused forward.
>> Keep your elbows close to the sides of your body.


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