BackCablebeginner
Seated cable row
Secondary: Biceps
Strength
6–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Sit tall, slight knee bend, pull the handle to the belly.
- Squeeze the shoulder blades, then let them reach forward on the stretch.
- Avoid leaning far back to move more load.
Common mistakes
- Excessive torso swing
- Shrugging
- Using a death-grip instead of back tension