Cable Seated Front Row

Cable Front Seated Row

1. Set Up the Equipment:

- Position the cable machine so that it is easily accessible.
- Select an appropriate weight on the machine that you can manage comfortably.

2. Positioning:
- Sit on the seat with your feet flat on the ground or on the footrest, ensuring that your knees are slightly bent.
- Adjust the seat height if necessary so that the cable is at chest level when you grasp the handle.
- Grasp the handle with both hands, using a neutral grip (palms facing each other).

3. Starting Position:
- Lean back slightly with your torso at a 45-degree angle, ensuring that your back is straight and shoulders are down and relaxed.
- Engage your core for stability.
- Your arms should be extended in front of you, with a slight bend in the elbows.

4. The Movement:
- Pull the handle towards your torso, squeezing your shoulder blades together as you row.
- Keep your elbows close to your body throughout the movement.
- Focus on using your back muscles rather than your arms to drive the motion.

5. Finish the Movement:
- Once the handle reaches your torso, pause for a moment at the peak of the contraction.
- Gradually extend your arms back to the starting position, controlling the movement and resisting the pull of the cable.

6. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting for about 30-60 seconds between sets.

Tips:

- Maintain a neutral spine throughout the exercise.
- Avoid using momentum; the movement should be smooth and controlled.
- Adjust the weight as needed to ensure proper form.