Cable Seated Front Row

Cable Front Seated Row

1. Set Up the Equipment:

• Position the cable machine so that it is easily accessible.

• Select an appropriate weight on the machine that you can manage comfortably.

2. Positioning:

   • Sit on the seat with your feet flat on the ground or on the footrest, ensuring that your knees are slightly bent.

   • Adjust the seat height if necessary so that the cable is at chest level when you grasp the handle.

   • Grasp the handle with both hands, using a neutral grip (palms facing each other).

3. Starting Position:

   • Lean back slightly with your torso at a 45-degree angle, ensuring that your back is straight and shoulders are down and relaxed.

   • Engage your core for stability.

   • Your arms should be extended in front of you, with a slight bend in the elbows.

4. The Movement:

   • Pull the handle towards your torso, squeezing your shoulder blades together as you row.

   • Keep your elbows close to your body throughout the movement.

   • Focus on using your back muscles rather than your arms to drive the motion.

5. Finish the Movement:

   • Once the handle reaches your torso, pause for a moment at the peak of the contraction.

   • Gradually extend your arms back to the starting position, controlling the movement and resisting the pull of the cable.

6. Repetitions:

   • Aim for 8-12 repetitions for 2-3 sets, resting for about 30-60 seconds between sets.

Tips:

• Maintain a neutral spine throughout the exercise.

• Avoid using momentum; the movement should be smooth and controlled.

• Adjust the weight as needed to ensure proper form.