Step 5: Exercises

Seated Cable Row

Difficulty level:


Target Mucsle Groups:

Back and Neck

Secondary Muscles:



Fixed Machine


Improved scapular control by strengthening the Trapezius, Rhomboid Major and Latisumis Dorsi .

Starting Position:

Position body with knees slightly bent .

Hold the handle (or bar) with arms extended, level with the lower portion of the chest.

knees slightly bent, handles aligned with lower chest
Knees slightly bent, Handles are in line with lower chest.

Engage abdominal muscles by pulling the navel towards the spine.

Row the bar by flexing at the elbows and contracting the muscles in upper back.

Do not rock.

Keep elbows close to the side of your body, shoulders down and chest high.

Pinch the shoulder blades (scapulae) and hold the contraction for one count.

Slowly return to the starting position by extending the elbows. Do not lean forward at the finish.

Keep the spine neutral throughout the exercise. Do not arch your back or drop your chin.

elbows close to body, contract muscles in upper back
Flex elbows and contract the muscles in upper back. Keep elbows close to side of body.