How To Properly Do The Seated Cable Row (IT MATTERS!)

[@tictactoe1299]

for all back exercises i kind of like to think of my arms as cables or extensions and that im actually pulling or pushing with my back instead. Has definitely helped me in learning how to control the weight. If i start using too much arms, then i lower it til my arms feel like extensions or cables again.

[@100Wo0dy]

Cable exercises are always the better option if you want to engage the arms as well as other muscle groups. For example a chest bicep split cable fly's will activate your arms too.

[@Alp.Yildiz]

Mind muscle connection

[@edwincorvera1156]

This helped way more than ya think! Thanks

[@Taha-q3t]

Bro thank you very much. This helped so much. No joke. Fucking legend.

[@dosomestuff1949]

I can’t wrap my head around that

[@noonecares3821]

This was unbelievably helpful!!!! I’ve been lifting for 20+ years but never done anything with my back. This is the first time it’s been explained to me so thoroughly. Thank you!!!!

[@jackiejanvier4682]

I have never tried this before cause I was afraid to not execute it right. After seeing this demonstration I think I'm ready to give it a try. Thanks DM!

[@MindPumpTV]

Jackie Janvier Get after it!

[@aaravvjoshi]

How’s it going now?

[@tashabowles4817]

I really appreciate videos like these. I am somewhat new to working out...about a year of faithfully going to the gym, and these videos help me learn new movements as well as remind myself of doing movements I already know correctly. Thank you for making videos like these. I find them extremely helpful.

[@MindPumpTV]

Awesome feedback Tasha, Anything you would like us to touch on in future videos?

[@tashabowles4817]

Mind Pump TV what is the best way to get rid of belly fat?

[@aleenaazam7176]

@@MindPumpTV p

[@liudizzle]

Very well explained. The seated row has become one of my favorite exercises and it's so easy to mix it up with the attachments.

[@chasemckinley2]

Super clear/helpful description.Very much appreciate the lower likelihood now of me hurting myself on this thing. Thanks!

[@evan3678]

If you've ever watched Arnold or Ronnie Coleman do this exercise they lean all the way forward and hinge at the hip. They do this for three reasons - a better stretch at the end, you can overload the weight for progressive overload, and now it's compound movement. I recommend it, it will really help increase your deadlift strength because if you are like me - I do this on my squat day and 48 hrs later I deadlift. You really don't have to keep your torso upright and not moving the entire time, in fact I'd argue it cripples you because you're more limited by your biceps. Just a thought.

[@KennyGiven]

Correct 🎯

[@xhawk1633]

You are completely right mate, you have to lean all the way forward to get a gooD strecth, its noT a good form to keep the back straight

[@jeffbarrie8576]

This video helped me a ton, thank you. It's great that you guys put a lot of emphasis on form. It's so important. Thanks again.

[@blind_warriorr]

I’d reccomend leaning forward more at the end of the movement to get a good stretch in the back musculature. That stretch under load is what gives you the most muscle hypertrophy. Also there’s nothing wrong with spinal flexion if you’re looking to work more of the spinal erectors. Lately I’ve been doing this with spinal flexion (turning it into a seated cable flexion row) and it’s been really great at targeting the lower back.

[@scottcates]

Back movement is the ultimate multi-jointed exercise. This demonstration and commentary exemplifies proper form.

[@ladyjustice6024]

I found you bc some guy at the gym told me my form was wrong; I was certain it wasn't I've been training most of my life. Thanks for the confirmation and all the tips and other videos.

[@garyfarm]

Thanks for explaining proper form for this exercise it really helped.

[@dafutureiznow32]

very informative vids.....been concentrating more on form lately instead of weight so thank you for ur vids.....subbed

[@coolscube5062]

Really Good explanation To Fully Explain What Muscle Groups Being Used And The Correct Way To Do Stead Rows .

[@MehediHasanSizan]

'We want to lift with our target tissue not with our ego" xD

[@zesteecheeze]

Awesome video! I find rows to be one of the most incorrectly done exercises in the gym. Most people throw their torso back to cheat the weight into momentum.

[@adamalmuhana7410]

This guys awesome he did a great job at explaining it. Really dotted his i’s and crossed the t’s. Thanks 🙏

[@102wingnut]

Thanks this was really helpful in getting the form and movement right. Definitely felt it more after watching this.

[@jenna.h.8707]

Danny (mind pump TV) Thanks for executing this cable exercise. I always move my shoulders back before bringing my hands, and I try to be mindful of trying to pinch a quarter between my shoulder blades as the intent. You're exercise examples keep my posture spot on. Thank you! You're an awesome coach! (currently I am doing course work of CPT, CES, & FNS) Best to you always.

[@MindPumpTV]

Jennifer Gritzmacher Good Luck Jen!

[@outbackfamily]

Good video . Simple explanation .

[@edixionz8758]

Simply place feet straight up and down on designated places (about where they would be if you were doing a squat, since you'll be slightly driving off legs in the movement) Setup straight trunk (torso) at start and maintain it throughout movement Keep shoulders neutral (not too forward or back) Grip attachment at the middle with thumbs up wrapped around Use legs to get into position with arms extended, torso up and eyes straight ahead Pull shoulder blades back enough that you can feel them pinch together (think about retracting the scapula instead of yanking with the arms) Exhale when pulling in and inhale when letting go. Pause at peak of movement for 2 seconds, then slowly lower weight under the control with lats MISTAKES: Pulling with the biceps instead of the lats; instead you should be thinking of intiating with retracting the scapula, squeezing the lats, holding retraction and then slow deccentric

[@gsanthology]

Thanks I'll try to apply your tips today. From Philippines 👊

[@sonnyman9468]

Elbows tucked in should be #1 of tip for any beginner lifter. Rows, bench, tricep pull-down, and even bicep curls are all safer and way more effective when you keep elbows tucked in.

[@frankzimmermann3704]

I have a question to ask about cable rows, Can I use my cable rower (diy built ) the same as a rowing machine? example: Can I get a good workout as an aerobic rowing exercise machine if I use lower weights and row for maybe 20 minutes?

[@mitafoaj]

Thank you. I was doing this wrong for years lol.

[@BC-ds8ey]

i love your gym, clean & clear

[@picklepirate]

Thank you so much for this!

[@requenz_]

Can't wait for my next back day :D

[@MindPumpTV]

Requenz kill it brother!

[@RocketXXL]

Hi fren

[@saucycow]

@@RocketXXL hey double

[@icejumperke]

SQUAAAAAAAAAD 💪 Every time I’m listening to the podcast, you upload a video 😂 lol!

[@MindPumpTV]

Wezz We do it just for you.

[@icejumperke]

Aw 🥰 Lots of love from Belgium! 🙌

[@sapphiresapphic]

this is so educational thx

[@atozbodyfitness6311]

barbell row or seated rows are the best IMO. they build a good thickness in the back and give it volume and a thicker look. also widens the back as well. i always preferred them over lat pulldowns, although don't substitute one for the other. that being said, you need more range of motion when you're doing your rows. you have little. or maybe it's just the machine not helping either. but you should be extending your legs more with a smaller bend in the knee. move forward more and then pull back and contract it.

[@fryhyh]

I did 2 dropsets on this and it was the first time that i felt my back ache.

[@Ajay-je8qy]

"We wanna lift with the target tissue, not with our ego." Well said, man.

[@MindPumpTV]

Thanks!

[@jgee9075]

Thanks for this how many minutes and reps on the seated row? Thanks again! This is my favorite machine at the gym!

[@mrinalsubash8358]

hey mate. I would like to know what the breathing pattern must be like whilst doing this exercise?

[@EL_Angel_iii]

Just hit these earlier today :D I couldn’t find a carabiner, had to use a master lock to connect my lower cable haha, get’R’done Also nobody can break in and steal my bars!

[@ashscott6068]

I find that if you use lifting hooks, you can relax your hands, and it makes it easier to keep your biceps out of it. Or, if I'm sitting on the floor, I keep my legs closer together and drag the v-bar up my legs, focusing on pressing it down onto them, which takes the biceps out of it entirely. You can't pull with your biceps, when you're already pushing with your triceps

[@sebastiankellerer6229]

would it also be possible to be leaning forward the whole time in this exercise?

[@juliansaiz5714]

Everything’s looking great except my back, going to hit it more often and try and correct my form, feel like my form was pretty spot on but I def feel it a lot more in my biceps than my back always have a hard time connecting with my lats

[@eltorterochido]

Can this still be done without the foot rests? I have the cable machine, but my bench doesn't have those.

[@sgtarmddwarf6747]

Thanks homie ill be sure to use this with my friend today

[@brucewallen593]

I do not use the close grip handle but individual handles as I can pull back further and I know if one side is weaker than the other. Your thoughts?

[@CorneliusCharles]

Oh man I been doing this wrong. I always lean forward after each row 😵 didn't realize u have to stay in one position basically and just pull

[@ozzieman4404]

Why are you rocking forward instead of keeping a neutral spine and staying stationary. I feel like if you're rocking, there's too much weight. Thoughts?

[@armyvet7775]

Appreciate you 🙏

[@prativasapkota4525]

Super useful. Im doing it right now, after your explanation i feel more comfortable at whT im doing

[@Gingerflower2]

Do we arch our lower back or it’s neutral(straight back) without aching ?

[@natashasimeonidis3593]

Great vid!!

[@daphnetay4362]

Finally! Seated cable row!

[@MindPumpTV]

Daphne Tay Hope you enjoyed it!

[@daphnetay4362]

@@MindPumpTV Can you do some video of cable crunch? Thanks!

[@newacc1234]

I would like to add that elbows should never be locked while lowering the arms forward. It leads to elbow pain very soon.

[@MindPumpTV]

Chirag Malik It could, yes.

[@GRRStarcraft]

Thanks very much

[@BankruptGreek]

You seem to be moving at the waist which is what I wanted to find initially, what's the difference between moving back and forth slightly versus keeping your core completely still?

[@MindPumpTV]

The amount of spinal flexion/extension will augment how much lower trap/lat you activate vs. erector muscles. Generally speaking, the more you lean in and out, at the waist as you say, the more you load the erectors and the less efficiently you load the upper back.

[@BankruptGreek]

@@MindPumpTV that makes sense, thanks

[@jonathankarel7735]

Thanks helped a lot

[@jgee9075]

Yes very helpful!

[@haydenmenon8426]

Awesome guy

[@Gerqaog]

What am i doing wrong i feel nothing in my back but almost everything with my forearms ???

[@ziddijattgym2478]

Try to make a curve from ur elbows when you bring then closer to ur body ,, Wil definately work

[@zapp2123]

very helpful

[@lorenaespiga]

Great information! :)

[@MindPumpTV]

Lorena Espiga Thank you, Lorena - let us know what else you would like to see.

[@yaseenchummun3528]

I don’t know if am doing it wrong but i feel the tension just on my shoulder and my back worked shit! Does someone know why?

[@johnman8554]

Does it work for abs?

[@braaahhhh]

Is this your own personal gym? Why its always empty lol but I like empty gyms. Awesome video as always :)

[@MindPumpTV]

Saahil Singh Filmg is done at Saiyan Strength Gym.

[@nolsova1140]

So helpful

[@jarneplx]

Does it work upper back or lats doing it like this?

[@chuksobi-obasi3369]

PERFECT

[@TFreshour08]

I wish I knew your thoughts on how Arnold Did his seated cable rows. He went into quite a bit of spinal flexion and i'm sure it might not feel the best for some people but man do they feel great for me. Is it a risk vs reward thing?

[@MindPumpTV]

Fresh M3 Totally risk reward haha. Arnold had spinal erectors of the gods so even a maxed out cable row wouldn’t likely phase the Oak. But for most, I would opt for more “proper” technique.

[@suiiivfx591]

Do you have to arch your back?

[@zone5breezy]

I’ve been doing this so wrong, overly bicep dominant

[@michelleifill8601]

How many reps?

[@mahirahnafmiraz8997]

isnt the cable too low ??shouldn't it be at his stomach height???

[@UltimateHibz]

Ok so I'm doing the end phase right but not the beginning phase. Thanks

[@salinas9441]

What to do when short guy I cant even extend my whole arms

[@l77481]

If I’m doing this with a bench at a cable station, what’s the foot placement?

[@MindPumpTV]

Aida Hard to say without a visual. I would do it on the ground w my feet on the actual machine. If possible.

[@jepzillalime5717]

no wonders i had a weird feeling in my back after a set.

[@Zetsuke4]

Nice!

[@InstagramUser220]

I can never feel my back when doing pretty much any back exercises

[@add852]

Came here wondering why I don't feel back soreness after my workout

[@TheDutchPioneer]

Like it! 🎉

[@emilyjomanchester2603]

This was so helpful!

[@MindPumpTV]

EmilyJo Manchester enjoy!

[@RizwanKhan_99]

My forearms fatigue even before i feel anything in my lats

[@david6178]

Buy some straps

[@loumilano1414]

Hello

[@wowwow305]

where exactly point should I feel the tension in at this also at when I use bar ?

[@MindPumpTV]

Ahmed try rephrasing?

[@wowwow305]

where is the point in my back should I put my focus on when I pull weight to me

[@MindPumpTV]

Ahmed the mid back and lats.

[@jaeteejee343]

❤

[@ZeugirdorVin]

I ate a bunch of beef taco meat before watching one of this guy’s videos and now I think his voice sounds like beef.

[@MindPumpTV]

Sean Sullivan the sexiest of the meat

[@mitchellbaker4806]

One handed with a normal grip piece. You're welcome.

[@fortunatoluccresi5243]

If Arnold would have done this exercise in that way, he would have earned the title "Austrian leek".

[@arra6244]

I only feel this in my traps

[@SpecialK6685]

"The Seated Cable Row is one of the BEST ways to isolate almost all parts of you back" if the exercise "isolates" almost all of the back...is it reality isolating anything? I mean we have the traps, rhomboids, lats, rear delts, spinal erectors. Sounds like a pretty compound move.

[@beanzmeanzheinz1525]

It takes the biceps & shoulders out of the equation more-so than other back exercises do. Therefore it isolates the whole back

[@joew666]

Not enough stretch imo

[@Mikishots]

You've got zero forward stretch.

[@sabmandakuro7181]

Just show the damn movement.. DAMN

[@Ravi-ut7kk]

Seems like a exercise for women and senior citizens

[@rustammammadov4356]

1:30

[@blakeshawke1934]

How do u listen to someone so soft, idk.

[@jude3180]

people gotta stop talking about the ego. Nobody is thinking that.

[@Ravi-ut7kk]

Why are you doing this exercise? It just seems inferior to weighted pulls and barbell rows. Where is there to go once you can overload the whole weight stack?

[@wuzumaki]

It's an isolation exercise so just increase the reps. Alternatively, just do weighted pullups and barbell rows first, then do this exercise at the end of your workout.

[@denimshortz]

you stretch the arms too much on the negative ..best trainer is Scott Herman

[@Bendejo6517]

I literally do this and my lower back hurts

[@McNaughty836]

The inhail exhail tip was a game changer for me. people tech it the other way and I've always found it to be backwards with how i felt comfortable. Now I don't have to use so much of my consentratin to do it a way that didnt feel natural

[@mareksala5284]

You my friend doing this completely wrong!! Lean forward while you pulling!!! Straight back all the time!!!