Seated Cable Row 

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Seated Cable Row 

Exercise Description

Main Target Muscles

Upper Back

Secondary Target Muscles

Biceps, Lats, Shoulders

Workout Type

Strength

Gym Gear

Cable

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Pull 

Target Muscle: Upper Back

Seated Cable Row Overview

This strengthening exercise focuses on the upper back as the primary target muscle. Other than building glutes, it also indirectly targets biceps, lats, and shoulders. 

The exercise activates multiple muscles in your upper body building exemplary strength. It eliminates stress on your lower back so that you are working on the upper body in isolation. It helps you achieve a better posture, build better back definition, and increase core stability.  

This is a safe and effective exercise to try and to be included in your everyday routine. 

How to Do It

  1. Set the right weight and grip the bar.
  2. Bend your legs slightly and pull the weight towards yourself.
  3. Pull your shoulder blades back, then gradually lower the weight. 
  4. Pause at the very top, squeeze, and count till 2 to increase the intensity of your workout. 

Barbell Hip Thrust Tips

  1. Your back must remain straight through the entirety of your workout. Keep your torso as still as possible.
  2. Make sure your shoulders do not hunch over your extended arms.
  3. Do not lean forward to swing the weight, use your upper body muscles instead.

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