Exercise description of the seated cable row.  Learn about the seated cable row with video and pictures.  Also learn how the seated cable row can improve your sports performance.

Primary muscles worked:  Rhomboids, Middle Trap

Synergist Muscles:  Lats, Erector Spinae, Biceps

Mechanics:   Compound

Equipment:  Cable Tower with Elongated Seat

How to perform the exercise:  To perform the seated cable row, the athlete should sit on the elongated seat of seated cable row machine. A double hand attachment should be utilized for this exercise. The athlete should make sure the feet are firmly placed on the footholds. The legs should almost be in full extension with a slight bend in the knees. The athlete should then grab the hand attachment so that the palms face each other. Now the athlete should sit straight up with arms fully extended. Next, the athlete will begin to pull the weight towards the chest. This is done by bringing the shoulder blades back together and bending at the arms until the the elbows are directly to the side of the athlete. Once this position is reached, the athlete may return the arms to full extension. The athlete will continue to move the weight close to and away from the body until the desired number of repetitions are completed.

Spotting the exercise:  To spot the seated cable row, the spotter should stand to the athlete's side and close to the hand attachments. If the athlete begins to struggle, the spotter may apply force towards the athlete by either pushing on the hand attachments or by pushing up on the weight pin of the cable tower.

Sport specific application:  The seated cable row can readily be seen in the motion of rowing during a crew event. The benefits of the seated cable row go beyond just the sport of crew. The seated cable row greatly improves back strength, especially in the under-utilized rhomboids and middle trapezius. Strengthening of these muscles can prevent shoulder injury by improving scapular movement and function.