Straight-Back Seated Cable Row (Back)

The straight-back seated cable row is a compound movement which builds muscle and strength in the upper posterior chain which includes all back muscles. It’s a popular exercise and there are several variations you can use to switch up your workouts. Cable work is always beneficial since it allows you to keep constant tension on your target muscles.

But the main aspect of this exercise is to keep your back completely straight while only utilizing your back and arm muscles to complete each repetition. The straight-back seated row will benefit you greatly in your pursuit of achieving a roadmap back!

In This Exercise:

• Target Muscle Group: All back muscles (Rhomboids, Trapezius, Latissimus Dorsi, Erector Spinae)
• Type: Strength
• Mechanics: Compound
• Equipment: Row station
• Difficulty: beginner

Exercise Instructions

1. Attach a bar of your choice to the cable pulley.
2. Then, sit on the bench and grab the bar with both hands.
3. Now, sit back on the bench and keep your back erect with your knees slightly bent.
4. Pull the bar toward your lower chest and contract your back muscles while exhaling.
5. Then, reverse the motion and extend your arms back toward the machine while inhaling.
6. Complete the ideal number of reps for the exercise and repeat for the desired sets.

Variations & Tips:

• You can use any grip to perform this movement effectively.
• Keep your back straight during the movement and only pull with your back and arms.
• Do not lock out your arms during the negative portion of the exercise.
• The straight-back seated cable row is a very effective back exercise for working all of the upper posterior chain muscles.

Watch: How to do the straight-back seated cable row