Seated cable row - correct form?

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Caporegime
Joined
13 May 2003
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34,551
Location
Warwickshire
Hi

I've seen conflicting information on how to do these correctly. Some say that your back shouldn't move much if at all. Some say you should use the normal rowing form which is to pull back with your back then pull the grip towards you with your arms.

How do you do it? Back still or back into it?
 
I'd do it with my back still. You wouldn't move your back like that while doing a barbell bent over row.
 
Even Dorian Yates starts to pull back as he gets tired. A bit of backward movement is always going to happen unless you keep really light. A bit of backward movement is fine as long as you try and keep it to a minimum.

Furthermore, try to squeeze the inside of your back, i,e, all the muscles being used, don't rely on your arms too much to pull the bar, concentrate on squeeze the delts, lats, traps etc... at the top of the contraction i.e. the final resting position of the bar by your chest. Really squeeze it at the top - and SLOOOOOWLY let the bar back away from you.

Fantastic exercise with good form, fantastic exercise when supersetted.
 
Billy 2 Sips said:
Exactly, concentrate on an explosive positive slight pause with a squeeze and then controlled negative.

I tend to use separate handles as I can get a deeper squeeze.
Click to expand...

I use separate handles too, doesn't feel like I'm working as hard with a single.

Something I've started doing recently is super setting normal cable rows with a lighter weight row that I pull up really high and alternate the grip. Makes my rear delts burn!
 
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