Cable Row
10 reps
Pull the handle to your torso and pinch your shoulder blades.
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BACK
Cable Row
A seated cable pull that builds the back with help from the shoulders and biceps. A dedicated row machine sets your position, but an adjustable cable lets you control the angle of resistance. Reliable for building back size and strength, and a common pick on pull days.
How to do it
- 1
Sit on the bench with both feet on the plates and knees slightly bent.
- 2
Lean forward and grab the handle with both hands, keeping your back flat.
- 3
Pull the handle toward your torso by driving through the back.
- 4
Lean back slightly, engaging the lower back as you pull.
- 5
Squeeze the shoulder blades together and pause at the end.
- 6
Return slowly to the start while keeping tension in the back.