Seated cable rows are an excellent exercise for strengthening and building the muscles in your back, shoulders, and arms. This exercise is performed using a cable machine with a dual cable bar attachment and can be adapted to suit different fitness levels. However, proper form is essential to avoid injury and ensure maximum effectiveness of the exercise. In this guide, we will provide step-by-step instructions on how to perform the seated cable row with proper form, along with tips for modifying the exercise for different fitness levels.
How to perform Cable Underhand Bar Row
- Attach a dual cable bar to the low cable pulleys of a cable machine and face the machine about 1 foot away.
- Take hold of the bar with a wider-than-shoulder width, underhand grip, and bend at your knees and waist (more so at your waist) while maintaining a straight back and straight arms.
- Exhale and squeeze the muscles in your back to bring the barbell in towards your torso. Bend at the elbow to allow the movement but try not to take any weight through your forearms/biceps.
- Once the bar is as close to your body as it can be or the muscles in your back are as tight as they can be, inhale and return the barbell along the same path back into the starting position.
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