Cable Seated Row



Muscles

Target
Back, General

Synergists
Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal
Erector Spinae

Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head

Stabilizers
Hamstrings
Gluteus Maximus
Adductor Magnus

Instructions

Preparation
Sit on platform with knees bent and grasp cable attachment. Position knees with a slight bend.

Execution
Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward during contraction. Return until arms are extended, shoulders are stretched forward, and lower back is flexed foward. Repeat.

Comments
Begin with light weight and additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch. Full range of motion through the lower back will vary from person to person. Also see Cable Straight Back Seated Row and Dangerous Exercise Essay.

Source: exrx.net