SEATED CABLE ROWS

PURPOSE OF EXERCISE: To develop the
thickness of the back and the lower lats.
This movement also works the lower
sections of the lats.
EXECUTION: (1) Take hold of the handles
and sit with your feet braced against the
crossbar or a wooden block, knees
slightly bent. Extend your arms and bend
forward slightly, feeling the lats stretch.
You should be situated far enough away
from the weight stack so that you can
stretch like this without the weight
touching the bottom. (2) From this
beginning position, pull the handles back
toward your body and touch them to your
abdomen, feeling the back muscles doing
most of the work. Your back should
arch, your chest stick out, and try to
touch the shoulder blades together as you
draw the weight toward you. Don’t
involve the lower back muscles by
swaying forward and back. When the
handles touch your abdomen you should
be sitting upright, not leaning backward.
Keeping the weight under control,
release and let the handles go forward
again, once more stretching out the lats.