Back · Beginner

Seated Cable Row

Upper Back · also Lats, Biceps

Equipment: Cable Row Station, V-Handle

How to do it

• Sit tall, feet on the platform, knees slightly bent
• Grip the V-handle, lift your chest and brace
• Pull shoulder blades back, then drive elbows past your ribs
• Touch the handle to your abdomen and pause
• Straighten your arms slowly, keeping your back straight

Common mistake

✕ ROUNDING THE BACK → ✓ CHEST UP, SPINE LONG

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org, nsca.com.