Cable row (seated or standing)
Mid back, rhomboids and traps.
Setup and load
Pulley setup: navel height. Suggested load: 4, 30 kg.
Steps
- Step 1, Flat back, pull to belly.
- Step 2, Squeeze 1 s at finish.
- Step 3, Avoid shrugging shoulders.
Common mistakes
- Excessive torso momentum.
- Load too heavy before technique.
- Forgetting to brace core.
Learn more
FAQ
Starting load?
Begin at the low end (4, 30 kg) and progress when form is stable.
Physical therapy replacement?
No, coached strengthening possible, not medical prescription.
Exercises for strength and mobility, not medical advice. Progressive load 2 to 50 kg on Model I. Consult a professional if you have pain, injury, or medical conditions.