Cable Straight Back Seated Row
Expert Advice
Keep your back straight and avoid rounding your shoulders to prevent injury and ensure maximum engagement of the back muscles.
How-to-do Steps
- Attach a straight bar to a low pulley cable and select the weight.
- Sit on a bench facing the cable machine, feet planted on the platform, knees slightly bent.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Pull the bar towards your waist, keeping your back straight and elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Straight Back Seated Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps15%
Forearms15%
Chest10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Straight Back Seated Row work?
Cable Straight Back Seated Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Straight Back Seated Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Straight Back Seated Row suitable for beginners?
Cable Straight Back Seated Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
