Intermediate
CABLE ROPE ELEVATED SEATED ROW
Back
Body Part
Upper back
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the elevated seat facing the cable machine.
2
Step:2 Grab the cable rope handles with an overhand grip, palms facing each other.
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Step:3 Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
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Step:4 Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
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Step:5 Pause for a moment at the fully contracted position.
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Step:6 Slowly release the tension and extend your arms back to the starting position.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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