Setup & Positioning
"Sit at a cable row station with your feet securely against the footrests, knees slightly bent. Grab the handle—often a V-grip or straight bar—with both hands. Sit tall with your chest up, shoulders pulled down and back, and core lightly braced."
Key point: “Your torso stays still during the row—avoid leaning back to move the weight.”
Execution
"Pull the handle toward your lower ribcage by driving your elbows straight back. Keep your elbows close to your body and wrists straight. Squeeze your shoulder blades together at the end of the movement, then slowly extend your arms to return to the start position under control."
Where You Should Feel It
- Lats and middle back muscles during the pull
- Rhomboids and traps squeezing at the top
- Biceps assisting throughout the motion
Where You Shouldn’t Feel It
- Lower back strain from excessive leaning
- Neck tension from shrugging
- Wrist discomfort from bending excessively
Breathing
"Exhale as you pull the handle in, inhale as you return to start."
Common Mistakes to Avoid
- Leaning back to move the weight – Keep your torso fixed.
- Shrugging shoulders up – Maintain shoulders down and back.
- Pulling too high or low – Aim for the lower ribcage.
- Using momentum – Move with control for muscle engagement.
