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pull PatternBeginnerPhase 1: Adaptation (Main Lift 3)

5. Seated Cable Row

The seated cable row strengthens the rhomboids, middle trapezius, and upper lats while reinforcing upright posture and shoulder blade control.

Primary MusclesRhomboids, Latissimus Dorsi, Middle Trapezius
Secondary MusclesBiceps Brachii, Rear Deltoids
EquipmentSeated Low Cable Row Machine with V-Bar or Neutral Handle

Photorealistic Visual Guidance

5. Seated Cable Row

B. Before You Start

Equipment Setup:

Attach neutral close-grip V-bar handle to low pulley.

Seat Adjustment:

Sit facing the weight stack with feet on foot pegs.

Posture Alignment:

Tall spine, chest up, shoulders down.

Foot Placement:

Knees slightly bent, feet secure on footrests.

C. Starting Position

  1. Sit facing the low pulley with feet resting securely on the footrests.
  2. Keep a soft bend in your knees (do not lock out knees).
  3. Reach forward and grip the V-bar attachment.
  4. Sit up tall with a natural arch in lower back and chest open.
  5. Draw shoulders down and back.

D. Movement Steps

  1. Exhale as you pull the handle toward your lower abdomen/navel.
  2. Squeeze shoulder blades together at the back of the movement.
  3. Keep elbows close to your sides.
  4. Pause for 1 second in the contracted position.
  5. Inhale as you slowly extend arms back to start without rounding your spine.

E-H. Breathing, Tempo & Prescriptions

Breathing

Exhale while pulling the handle into your body. Inhale as you return arms forward.

Tempo

2 seconds pull, 1 second squeeze, 3 seconds controlled return.

Range of Motion

Pull until handle touches lower abdomen; return until arms extend while maintaining upright posture.

Prescription

2 sets • 10-15 reps

RPE 5-6

I. What You Should Feel

Working Muscles

Squeeze between shoulder blades and back of upper arms.

Normal Effort

Gentle warmth in upper back muscles.

Should NOT Feel

No lower back swaying, pulling, or neck strain.

J. Common Mistakes

Torso Momentum / Leaning Back

Swinging the upper body backward to pull heavy weight.

💡 Coaching Cue: Keep torso stationary at a 90-degree angle to the bench.

K-L. Safety Notes & Stop Conditions

Safety Notes
  • Keep knees softly bent throughout.
Stop Immediately If
  • Lower back arching pain

M-P. Variations, Alternatives & Progression

Easier Variation

Resistance-Band Seated Row

Machine Alternative

Chest-Supported Row Machine

Home Alternative

Door-Anchored Resistance-Band Row

Progression Rule

Focus on squeezing shoulder blades together before adding weight.