Back, Hyperstrike Exercise Videos, Shoulders

Seated Cable Row

Seated Cable Row

[Elite_video_player id=”198″]

Muscle Groups
  • Back
  • Shoulders
  • Latissimus dorsi (“Wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength


The seated row is an excellent exercise for building and defining the back muscles. The seated row targets the lats, teres major, rhomboids, posterior delts, and biceps. Using a high pulley with an overhand grip on the bar emphasis the posterior delts.


  • Seated on the bench and bracing your feet firmly, hold the bar at shoulder-width, palms down.
  • Pull the bar straight back toward your chest, keeping the elbows out.
  • Keep your chest up and your elbows out to the side.
  • Slowly straighten your arms to the start position.


  • Leaning back excessively
  • Shrugging the shoulders up as you pull the handles
  • Bending the wrists as you pull the handles