SEATED
CABLE
ROW
Targets Lats,
midback muscles
(rhomboids, teres
major, teres minor)
Also Works
Traps, rear
deltoids, biceps
Grip Neutral,
close, using a
V-handle
attachment
Step by Step
Attach a
close-grip
V-bar handle to
the seated row
cable machine
and sit upright on
the bench, facing
the weight stack.
1
2
Place your
feet against
the foot platform
with your legs
slightly bent, then
reach forward to
grasp the handles,
leaning back until
your torso is
upright and your
arms are fully
extended.
3
Keeping your
elbows in
close to the sides
of your body, pull
the handle toward
your midsection
by bending your
elbows and shifting
your shoulder
blades backward,
squeezing your
blades together as
the handle reaches
your midsection.
4
Hold for a
one count,
flexing your lats
and midback,
before slowly
returning to the
start position, not
letting the weight
stack touch down
between reps.
IF ELSSBIAY ENDS
HEATH’S TITLE
RUN, IT WILL BE
IN NO SMALL
PART DUE TO HIS
BACK, INCLUDING
HIS REAR LAT
SPREAD.
FLEXONLINE.COM
33