Seated Cable Row (Machine)

1.   Select a weight that you're able to use for six to ten reps with strict form.

2.  Attach your choice of handle or bar to the cable clip on the machine. You will have many options to choose from, with varying lengths and grips. A wider grip will direct more stress to the outer part of your back, while a narrower grip will direct more stress to the area nearer your spine.

3.   Face the weight stack, grasp the bar (or handle), and sit on the bench.

4.   Place your feet on the foot plate, straighten your legs, and slide back on the bench. Note: don't straighten your legs all the way — maintain a slight bend in your knees.

5.   Ensure that your upper body stays perpendicular to the floor.

6.   While maintaining an upright position, pull the handle (or bar) toward your waist. Move in a slow, fluid fashion, keeping your shoulders and neck relaxed.

7.   Once the bar touches your abdomen (at a point just above your waist), pause for one full second, then very slowly lower the weight. Note: As you extend your arms, do not lean forward or back.

8.   When your arms are fully extended, pull back again slowly (to raise the weight).

9.   Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

  Try not to use momentum — move very slowly and keep your back straight!
  In order to fully isolate and stress your upper back, keep your arms close to your torso (don't move your elbows away from your sides).
  Exhale as you pull the bar to your waist; inhale as you lower the weight.
  Move through a full range of motion (if you can't, reduce the weight).