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Cable Straight Back Seated Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the Cable Straight Back Seated Row

The Cable Straight Back Seated Row is a versatile strength-training exercise that targets the muscles in your back, shoulders, and arms, promoting better posture and upper body strength. It's suitable for individuals at all fitness levels, from beginners to advanced gym-goers, due to its adjustable resistance. People would want to perform this exercise to enhance their muscular endurance, improve back health, and achieve a more defined upper body physique.

Performing the: A Step-by-Step Tutorial Cable Straight Back Seated Row

  • Sit on the bench, place your feet on the footrests and grab the bar with an overhand grip, ensuring your arms are fully extended and your back is straight.
  • Pull the bar towards your midsection while keeping your elbows close to your body and squeezing your shoulder blades together.
  • Hold this position for a moment, feeling the contraction in your back muscles.
  • Slowly extend your arms back to the starting position, maintaining control of the weight and not allowing the weight stack to touch. Repeat the process for your desired number of repetitions.

Tips for Performing Cable Straight Back Seated Row

  • **Controlled Movement**: Avoid using momentum to pull the cable towards you. This is a common mistake that can lead to ineffective workouts and potential injuries. Instead, pull the cable towards you in a slow, controlled motion, focusing on the muscle contraction and release.
  • **Don't Overstretch**: When you extend your arms to return the cable, avoid overstretching or overreaching as this can strain your shoulder muscles. Extend your arms only until they are straight and then begin to pull back.
  • **Grip Strength**: Grip the handle firmly but don't squeeze it excessively. Over-gripping can cause forearm and wrist fatigue before your back muscles are adequately worked.
  • **Focus on the Right Muscles**: Make sure you

Cable Straight Back Seated Row FAQs

Can beginners do the Cable Straight Back Seated Row?

Yes, beginners can do the Cable Straight Back Seated Row exercise. However, it's essential to use a light weight initially until you get used to the movement. Proper form is crucial to prevent injury and to ensure the targeted muscles are being worked effectively. It's also recommended to have a trainer or experienced individual supervise or guide you through the exercise initially to ensure correct form.

What are common variations of the Cable Straight Back Seated Row?

  • Standing Cable Row: Instead of sitting, you perform this variation in a standing position, which can engage more muscles and add a balance challenge.
  • Wide-Grip Cable Seated Row: By using a wider grip, you can target different muscles, particularly the upper back and shoulders.
  • Close-Grip Cable Seated Row: This variation uses a close-grip handle, allowing you to focus more on the middle back and biceps.
  • Incline Bench Cable Seated Row: This involves using an incline bench for support, which can help reduce strain on the lower back and focus more on the upper back and shoulders.

What are good complementing exercises for the Cable Straight Back Seated Row?

  • The Lat Pulldown exercise complements the Cable Straight Back Seated Row by focusing on the same primary muscle group, the latissimus dorsi, but from a different angle, promoting balanced muscle development and enhancing the range of motion.
  • The Barbell Bent-Over Row is another related exercise that targets the same muscle groups as the Cable Straight Back Seated Row, including the rhomboids, latissimus dorsi, and trapezius, and it helps to improve both strength and stability in the upper body, thus improving the performance of the Cable Straight Back Seated Row.

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