Back Workout (5) – Seated Cable Row

If getting scuplted back is one of your fitness goals, you need to include seated cable rows in your workout routine. Cable row is also good to develop thickness of your middle back area.

This exercise targets the middle back while also involving biceps, lats, and shoulders. It is done on a low cable machine with a flat bench attached and foot plates to set your feet on.

seated cable rows


  1. To get into the starting position, sit down on the machine and place your feet on the front platform or crossbar, making sure your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the V‑bar handles. With your arms extended, pull back until your torso is at a 90-degree angle from your legs; your back should be slightly arched and your chest should be sticking out. This is the starting position of the exercise.

  3. Keeping the torso stationary, exhale as you pull the handles back toward your body, keeping your elbows in, until you touch your abdominals; at this point you should be squeezing your back muscles hard.

  4. Hold the contraction for a second and inhale as you slowly return to the starting position.

  5. Repeat for 8-12 repetitions with 3-4 sets of exercise




  • Keep your torso upgright through the entire exercise.
  • Use an open grip on the handle with your thumbs over the top of the bars. This will help you uses less biceps and forearms and more of the lats.
  • Do this exercise toward the middle or end of your back workout routine.
  • Get a partner and tell him/her to put his/her knee on your back to help holding your posture while performing this exercise



Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.





Cable Row is another good exercise for the development of your back. However, personally, I never put this exercise as my ‘main’ exercise. This exercise usually performed at the end of your back workout routine.

When performing this exercise, do not pull using your lower back. This error stems from leaning forward at the waist at the start of the rep. In order to get into proper position for the exercise from that bent-forward position, you must lean back, tempting you to use that momentum to keep the movement going. Do not do this as it can strain the lower back.

Also, do not lean forward to get more stretch. While this does stretch the lower back, it does so in a very harmful position to the lower back. It doesn’t, however, increase the stretch on the target back muscles. The stretch should occur at scapulae (shoulder blades) by letting your arms stretch forward.


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Keep training hard and stay motivated!


Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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