One move

Seated Cable Row

Strength Upper body

How to read ahead. Do to go one move at a time.

Sit tall and row a handle to the torso. Thick mid-back and rear-delt builder with constant tension.

Option. Close neutral grip, wide grip, or single-arm. Keep the torso mostly upright — this is not a hinge.

Show the steps

1
Sit with feet on the platform, knees soft. Grab the handle and sit tall with arms extended.
2
Brace the core and pull the handle to the lower ribs / upper abdomen by driving the elbows back.
3
Squeeze the shoulder blades together at the end of the pull without shrugging the shoulders up.
4
Control the return, letting the shoulder blades protract fully for a stretch.
5
Keep the torso stable — minimal rocking.
6
Exhale on the pull.