Body And Fitness Blog

Most gyms will have a cable pulley machine that will allow you to do seated cable rowing. Some gyms will have a specific machine, in others, you will have to “adapt” the generic cable pulley machine. If your gym doesn’t have a dedicated machine, but does have a generic cable machine, here’s what you need to do to adapt it.

Bring the cable down to it’s lowest setting. Use a step board or something similar to wedge between your feet and the bottom of the machine. This allows you to sit on the floor, wedging your feet against the board and thus extending your back with tension on the cable. This will ensure your back muscles are always under tension and give you a better workout.

There are various handles that can be used on seated cable rows, the best ones are close grip handles, such that your hands are only a couple of inches apart when clamped around the handles. As you pull the handles into your stomach, breathe in, hold the handles at your stomach for at least a second, then slowly return the handles to the start position. The entire rep should take about 5 or 6 seconds, including holding the handles in the middle. Try and feel your back muscles contracting as your pull the handles into your stomach, and don’t pivot at your lower back, isolate the workout in your upper back for best results.