\u00a9 2021 wikiHow, Inc. All rights reserved. It’s usually done while standing, but the seated version of the exercise allows you to … Include your email address to get a message when this question is answered. Grab a wide-grip bar with a curve to work your outer back and shoulders. This article has been viewed 26,602 times. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Seated Cable Row Alternative Exercises (Back) The seated cable row machine is one of the few machines that I like and miss. Grasp this type of bar at the ends for the best workout. The single-arm exercise also is more of a core challenge as the muscles much work harder to keep your torso from rotating. Inverted Row 3 8 - 12 D1. Sit on the cable row machine and place your feet on the foot rests. Repeat the exercise for the desired number of repetitions. You pull a barbell … Seated Cable Row Instructions Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Thanks to all authors for creating a page that has been read 26,602 times. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Sit on the platform with your knees bent and grasp the cable attachment. It is an excellent all-around compound exercise for developing mainly the middle back while offering useful arm work as well. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. The power leverage range features 22 different units to meet the varied training needs of your membership base. wikiHow is where trusted research and expert knowledge come together. If it's a straight bar, you can grab it with either an overhanded or underhanded grip. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. You may need to change out the attachment on the cable to be able to grasp it with one hand. You can flex slightly at the hip to allow a full range of motion. As your body adapts, you will be able to add more weight. Even though you're keeping your back straight and your torso still, you can flex your hips a little if that helps you do the exercise. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. You can change the hand attachment and your grip to target different areas of your back and how much you are using your biceps. You may talk to your doctor or physical therapist to see if it is advised. By using our site, you agree to our. Thank you, {{form.email}}, for signing up. Be especially careful if you've had a shoulder or lower back injury in the past. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. The face pull is another great cable machine exercise that will bulk up your back and shoulders. When you feel comfortable on the seated row machine, you can challenge yourself in a few different ways. References. You only need to bend your knees slightly, but they shouldn't be flat on the floor. Inhale as you release the cable back to the starting position. The lat pulldown is often performed after the seated cable row … This article has been viewed 26,602 times. Selectorized and plate-loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines … Pull Up 3 8 - 12 B2. One of the downsides to my new gym is the seated row part of my current workout. We'll match it with … Rowing Machines. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Our seated cable row standards are based on 85,000 lifts by Strength Level users. It’s crucial to work both the vertical and the horizontal portions of your back, … Grasp the bar with a neutral grip (palms facing in). The best option is to use a step (the kind used for stepping exercises). She has been a personal trainer and fitness instructor since 2002. First, try adding more reps to your total. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/16\/Do-a-Seated-Cable-Row-Step-1-Version-2.jpg\/v4-460px-Do-a-Seated-Cable-Row-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/16\/Do-a-Seated-Cable-Row-Step-1-Version-2.jpg\/aid1723628-v4-728px-Do-a-Seated-Cable-Row-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"