Cable Low Seated Row

Setup

1. 01Sit at a low-pulley row station with the feet braced on the platform.
2. 02Grip the handle with both hands and slide back until the knees are slightly bent.
3. 03Sit tall with the torso vertical and arms extended.
4. 04Set the chest up and brace the trunk.

Execution

1. 01Pull the handle to the lower abdomen by driving the elbows straight back.
2. 02Keep the torso upright with only a small natural sway.
3. 03Squeeze the shoulder blades together as the handle reaches the waist.
4. 04Return under control to full arm extension, letting the shoulder blades glide forward.

Checkpoints

• -Torso stays within a few degrees of vertical through the set.
• -Elbows brush past the ribs rather than flaring wide.
• -Lower back holds neutral in both the stretch and the squeeze.
• -The stack never slams down between reps.

Common mistakes

• -Rocking the torso back and forth to move heavier weight.
• -Rounding the lower back at the stretched position.
• -Shrugging the shoulders up during the squeeze.
• -Cutting the arm extension short and shrinking the range.