Tsunami Barbell
    Cable Seated Row
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    CABLE SEATED ROW

    Machine-based horizontal pull that isolates the back muscles with constant tension and allows for high-volume training.

    KEY TARGETS
    • Primary MuscleBack
    • EquipmentCable
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Sit on the machine with feet on platform, knees slightly bent. Grip the handle (V-grip, wide grip, or rope), lean back slightly, and pull the handle to your lower chest/upper abdomen.

    Execution

    Row the handle to your torso by driving elbows back and squeezing your shoulder blades together. Pause at peak contraction, then return with control while maintaining tension on the lats.

    Exercise technique image

    Key Cues

    • Drive elbows back, not up

    • Squeeze shoulder blades at the top

    • Keep chest tall throughout

    • Control the return: don't let weight stack drop

    • Full range: arms fully extended to full contraction

    Common Mistakes

    • Leaning too far back and using body weight

    • Rowing to the belly button instead of lower chest

    • Using momentum to jerk the weight

    • Not squeezing at the top

    • Short range of motion

    Programming

    3-4 sets of 10-15 reps. Use controlled tempo: 2 seconds pull, 1 second pause, 2 seconds return.

    Great for high-volume back work after compound movements.

    READY TO LIFT?

    Add the Cable Seated Row to your next training cycle. The next week can change from what you logged.

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