Horizontal Pull · Cable row station
Seated Cable Row
Primary muscles: Mid-back; lats; biceps
Exercise data by RepDB (repdb.co)
Setup
- Sit tall with feet braced and take the handle.
- Begin with arms long and a stable torso.
- Set your shoulders away from your ears.
How To Perform It
- Drive the elbows back and pull the handle toward the lower ribs/upper abdomen.
- Pause briefly without leaning backward.
- Extend the arms under control while keeping the torso stable.
Key ASF Cue
“Lead with the elbows; do not turn the row into a rocking movement.”
Common Mistakes
- Excessive torso swing.
- Shrugging as you pull.
- Letting the cable pull you into uncontrolled rounding.
Alternatives / Substitutions
Safety Note
Keep the range controlled and avoid using lower-back momentum.