Seated cable row

Type

Strength

Equipment

Gym

Area

Upper and mid back

Level

Intermediate

Starting dose in Remedy

3 sets of 12, last two reps hard

How to do it

1. Sit at the cable row station with your feet on the platform and knees slightly bent.
2. Grip the handle and sit tall with your arms straight.
3. Pull the handle to your stomach by squeezing your shoulder blades together, keeping your torso still.
4. Let the weight back out slowly until your arms are straight.

Form cues

• Sit tall.
• Pull by squeezing the shoulder blades; don’t lean back.
• The last two reps should feel hard.

Common mistakes

• Rocking the torso back and forth to move the weight.
• Rounding forward at the end of each rep.

Easier and harder versions

• Easier: Resistance band row

Why it helps a sore back

It is the gym version of the band row, with load you can increase in small steps.

How Remedy uses it

In the app it is called Seated Cable Row. Remedy is more likely to pick it if you say your back is bothered by sitting too long. A typical starting dose is 3 sets of 12, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.