AI illustration

01 Seated Cable Row · Panel 1 Set-up: seated at the row machine with the feet on the foot plate and the knees slightly bent, arms straight holding the V-handle, torso vertical and back flat (covers steps 1–2) (AI-generated illustration, not a real photo)

AI illustration

02 Seated Cable Row · Panel 2 Pull: the shoulder blades drawn back and the elbows bending to pull the handle to the abdomen, the elbows travelling back close to the body, torso roughly vertical (covers steps 3–4) (AI-generated illustration, not a real photo)

AI illustration

03 Seated Cable Row · Panel 3 Return: straightening the arms under control, the shoulder blades travelling forward with them back to the start (covers step 5) (AI-generated illustration, not a real photo)

AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

01
Sit on the row-station seat with both feet on the footplates, knees slightly bent, not locked; lean forward to take the V-handle (or straight bar), then sit up to an upright torso for the start position.
02
Arms straight, shoulders down, chest up, back flat, eyes level.
03
Exhale; first pull the shoulder blades back and together, then bend the elbows and draw the handle to the belly (around the navel), elbows close to the sides and travelling straight back.
04
At the peak keep the torso roughly vertical (a natural lean of 5–10 degrees is fine), pause 1 second and squeeze the back.
05
Inhale and extend the arms under control, letting the shoulder blades protract forward to the start; do not let the weight stack slam.

Common mistakes

Rocking the torso far forward and back for momentum, loading the lower back.
Shrugging and pulling with the arms only, without retracting the shoulder blades.
Pulling the handle too high toward the chest with the elbows flaring out.
Rounding the back and letting the weight pull you forward too fast on the return.

Before logging, know the load basis

This exercise is logged as:

Cable stack

Record the stack number on the cable machine used; pulley ratios are not converted · Load + reps

Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

Instead of this exercise, doOne-arm Dumbbell Row
Equipment needed: Dumbbell, Bench
When it applies: Use when the row station is taken; count reps per side, dumbbell logged per hand. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Instead of this exercise, doStanding Band Row
Equipment needed: Resistance band
When it applies: Use at home; log the band grade and reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.