How to do neutral grip seated cable row

Coach's Tips

This exercise effectively targets the inner back muscles. Be sure to retract your shoulders and primarily activate your back muscles rather than relying on your arms!

Start Position

1. Take a seat at the cable row machine, adjusting the seat so your knees are partly bent and your feet rest flat on the footplate.

2. Extend your arms forward with palms facing each other in a neutral position.

3. Maintain a straight back and engage your core.

4. Grab the handles on the cable row machine.

Proper Form

1. With arms extended, draw the handles toward your abdomen, focusing on squeezing your shoulder blades together.

2. Pause briefly, then gradually return to the initial position.

3. Repeat for the desired number of repetitions.

Breathing Technique

1. Breathe out as you pull the handles towards your midsection.

2. Inhale as you return to the starting point.

Precautions

1. Avoid allowing your back to round during the exercise.

2. Ensure the weight isn't too heavy, as this could lead to improper form.

3. Execute each repetition carefully, prioritizing correct posture.