Seated Cable Row (Light, Squeeze-Focused) Guide

  • Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  • Targeted Muscle Groups:
    • primary: upper back
    • secondary: biceps, back deltoids

How to perform?

How to perform: Sit facing the cable station with feet braced, grab a close or medium grip, and pull the handle toward the lower chest while keeping the torso stable. Emphasize a slow eccentric and a full scapular squeeze on each rep. Use a lighter load to maintain strict form and a visible contraction.

Muscles worked and benefits: targets the upper-back (lats, rhomboids, mid-traps) and posterior shoulder stabilizers. Proper form includes avoiding torso lean and initiating movement with the scapula. Common mistakes are using momentum, excessive neck strain, or shrugging instead of pulling with the back.

Variations

This exercise doesn't have any variations

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