Cable Seated Row
A compound exercise for the back using a cable machine.
- 45 secDuration
- 1 × 12Reps
- Adjustable Cable Column, Cable Crossover Machine, Lat Pulldown _ High Row MachineEquipment
Muscles Targeted
- Upper back
- Bicep
How to Perform
- Sit on bench, feet on platform.
- Grab handle with both hands.
- Pull handle towards your torso.
- Squeeze shoulder blades together.
- Slowly extend arms forward.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Pull up
moderateThe pull-up is an upper-body exercise where you lift your body using a horizontal bar.
- Upper back
- Bicep
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Standing Lat Pulldown
moderatePerform a lat pulldown movement while standing, engaging your back muscles.
- Upper back
_Back.jpg)
Barbell Bent Over Row
challengingA compound exercise for the back using a barbell.
- Upper back
- Bicep
- Lower back