Seated low cable back rows are a great exercise for targeting the muscles in your back, particularly your mid-back muscles (rhomboids and trapezius), latissimus dorsi, and also involving your biceps and forearms. To perform this exercise, you’ll typically use a low cable row machine found in gyms. Here’s a step-by-step guide:
Equipment required
Cable Station
Primary muscle group(s)
Lower Back
Secondary
Biceps, Shoulders, Upper Back & Lower Traps
How to do Seated Low Cable Back Rows
First, attach a V-bar to the cable machine’s low pulley. Then, sit at the station and place your feet on the foot pads, keeping knees slightly bent. Lean forward, back straight, and grab the V-bar with both hands.
Next, pull back until your torso is upright, keeping arms extended. Your back should slightly arch and chest pushed out, marking the start position.
Now, keep your torso still and pull the V-bar to you. Your arms should stay close to your sides until the handles reach your abdomen. Exhale during this motion.
Pause for a second at the end of the movement. Then, inhale as you smoothly return to the start position.
Repeat for the desired reps, focusing on form and technique to maximize benefits and reduce injury risk.
Tips
- Keep Your Core Engaged: This will help stabilize your torso and protect your lower back.
- Avoid Using Too Much Weight: This can lead to using momentum to complete the rows, which reduces the effectiveness of the exercise and increases the risk of injury.
- Focus on Form: Ensure that the movement is slow and controlled, particularly when returning the weight to the starting position.
- Breathe: Exhale as you pull the handle towards your abdomen and inhale as you return to the starting position.
Always consider consulting with a fitness professional to ensure you’re performing the exercise correctly, especially if you’re new to weightlifting or have any existing health concerns.
