StrengthIn review

Seated Cable Row

A seated horizontal pull performed against a cable.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Sit with both feet supported and hold the cable attachment with straight arms.
Set the torso tall and keep a soft bend in the knees.

Do the rep

Pull the attachment toward the lower ribs while the torso stays still.
Extend the arms under control without rounding forward.

What counts as a rep

A rep counts when the attachment touches the lower ribs without rocking and the arms return to straight.

One rep starts with straight arms, touches the attachment to the lower ribs without rocking, and ends at straight arms.

Breathing

Exhale as the attachment reaches the ribs; inhale as the arms extend.

Cues

Keep the torso tall.
Pull elbows behind you.
Reach with the arms, not the spine.

Common mistakes

Rocking the torso
What you seeThe body leans back to finish each pull.
FixUse less load and keep the torso in one position.
A fixed torso keeps the movement a horizontal pull.
Shoulders shrug
What you seeThe shoulders move toward the ears during the row.
FixKeep the neck long and draw the elbows back.
Low shoulders keep the row directed toward the back instead of a shrug.

Stop the set if

Stop if you feel sharp pain.
Stop if the attachment slips or the cable pulls the torso forward.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Mid-back · moderate confidence

Assisting

Biceps · moderate confidence
Rear deltoids · moderate confidence
Forearms and grip · moderate confidence

Equipment

Cable

Sit securely and choose an attachment that supports an even two-hand grip.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Technique, cues, rep standards, breathing, stop cues, and error corrections are original draft text. Independent technique sources and coach review remain required.
Anatomy, classification, and equipment use unapproved blueprint planning hints. The assigned review tier must confirm them.
Allowed metrics, side counting, and environment values are draft interpretations of the planning metadata.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-1 blueprint and exercise brief.

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