Cable Rope Seated Row

Muscles involved

Back

How to do it

1. Sit in front of the cable machine with your legs shoulder-width apart and grip the rope from below with your thumbs inward. 2. Lean slightly backward with your back straight and arms extended, shoulders back. 3. Pull the rope towards your stomach height, contracting your shoulder blades. 4. Hold the contraction for a few seconds, slowly return to the starting position, and repeat.

Equipment required

MáquinaPolea

Muscles worked

MaleFemale

InfraspinatusLatissimus dorsiTeres majorTeres minorTrapezius lower fibersTrapezius middle fibersBrachialBrachioradialisPosterior deltoidPectoralis major sternal head

Tips

- Keep your shoulders down and away from your ears when pulling. - Focus on squeezing your shoulder blades together at the end of the movement. - Avoid swinging your torso using momentum.

Difficulty