Cable Seated Lat Focused Row
Strengthen & define your back with the Cable Seated Lat Focused Row. Target your lats for a powerful, sculpted physique.
The Cable Seated Lat Focused Row is a compound exercise that mainly works the back, with help from the traps. You'll need: cable handle attachment and cable machine.
Required Equipment
Cable Seated Lat Focused Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Outer Lats (teres major); Mid Traps (trapezius, middle fibers)
Cable Seated Lat Focused Row Variations and Alternatives
How to do the Cable Seated Lat Focused Row
Cable Seated Lats Focused Row
Starting Position:
Sit on the bench in front of the cable machine, ensuring your feet are flat on the ground.
Adjust the knee pad (if available) to secure your legs in place, allowing for a stable position.
Grab the cable handle with both hands, palms facing each other.
Sit upright with your back straight and shoulders relaxed.
Position your knees slightly bent and your torso leaning slightly forward.
**Movement 1. Engage your core to stabilize your body as you begin the movement.
Slowly pull the handle towards your torso, focusing on squeezing your shoulder blades together.
Keep your elbows close to your body during the pull.
Aim to draw the handle towards your lower ribs or waist.
Hold the contraction for a moment at the peak of the pull.
Gradually extend your arms back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, ensuring proper form each time.
Tips:
Start with a light weight to master the form before increasing the load.
Maintain a smooth and controlled motion throughout the exercise.
Avoid using momentum; focus on using your back muscles to perform the row.
Cable Seated Lat Focused Row FAQs
What muscles does the Cable Seated Lat Focused Row work?
The Cable Seated Lat Focused Row mainly works the back, with help from the traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Lat Focused Row?
Cable handle attachment and cable machine.
Is the Cable Seated Lat Focused Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Lat Focused Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Lat Focused Row variations and alternatives?
Similar exercises include the Cable Seated Face Pull, Cable Single-Arm High Row, Cable Bent-Over Row and Cable Elevated Row.
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