Seated Overhand Cable Rows Guide

Seated Overhand Cable Rows are a compound exercise that primarily targets the upper back, specifically the rhomboids, traps, and rear delts. This exercise involves using a cable machine with a v-bar attachment and sitting on a bench facing the machine. With the feet firmly planted on the ground, the athlete grasps the v-bar with a wide overhand grip, keeping the elbows close to the sides of the body. The athlete pulls the v-bar towards the lower abs while keeping the upper body stationary and squeezing the shoulder blades together. At the peak of the movement, the athlete holds the contraction for a few seconds before returning the weight to the starting position in a controlled manner. With seated overhand cable rows, the athlete can focus on the middle and upper back muscles, which are essential for good posture and improved athletic performance.