How to do the Cable Bar-grip Seated Row
Sit with your feet on the footrests and grab the straight bar overhand at shoulder width.
Keep your back straight, chest up and arms extended in front of you.
Pull the bar to your lower chest, driving your elbows back and squeezing your shoulder blades.
Let the bar return under control until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
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