Cable Seated Lats Focused Row
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable seated lats focused row is a back-strength exercise that targets the latissimus dorsi, with help from the lower and middle trapezius, teres major, rear deltoids, and the forearm flexors. Rowing from a cable with a low pulley keeps constant tension on the lats through the full range, making it a reliable choice for building back width and thickness.
Cómo hacer el Cable Seated Lats Focused Row
- 1Set the cable to the low position and attach a close- or neutral-grip handle. Sit facing the machine with your feet braced and your knees slightly bent.
- 2Reach forward and grip the handle, then sit tall with a long spine and your chest lifted.
- 3Set your shoulders down and back, brace your core, and let your arms extend fully so you feel a stretch across your lats.
- 4Drive your elbows down and back toward your hips, leading with the elbows rather than the hands to bias the lats.
- 5Pull until the handle reaches your lower ribs or upper abdomen, squeezing your lats and lower traps at the end of the range.
- 6Pause briefly in the contracted position, keeping your torso upright and avoiding any backward lean.
- 7Extend your arms under control to the start, allowing your shoulder blades to travel forward for a full stretch on each rep.
- 8Complete your reps, then return the handle to the stack with control.
Consejos de técnica
- Think about pulling with your elbows, not your hands, to keep the latissimus dorsi doing the work rather than the biceps.
- Keep your torso still and upright so the lats move the weight instead of momentum from rocking back and forth.
- Let your shoulder blades protract and retract fully each rep to row through the lats' complete range of motion.
- Pull your shoulders down away from your ears so the lower and middle traps assist instead of your upper traps shrugging.
- Use a weight you can control on the lowering phase; the stretch under tension is where much of the back development happens.
Errores comunes
- Leaning back to swing the weight up, which shifts the load to the lower back and momentum instead of the lats.
- Rounding the upper back at the start, which loses lat tension and puts the spine in a weak pulling position.
- Pulling with the arms and shrugging the shoulders, which turns the row into a biceps and upper-trap exercise rather than a lat row.
- Cutting the range short by not letting the arms fully extend, which skips the loaded stretch where the lats grow.
- Using too much weight so the handle never reaches the torso, reducing the squeeze and the work done by the lats.
Preguntas frecuentes
What muscles does the cable seated lats focused row work?
It primarily works the latissimus dorsi, with the lower and middle trapezius, teres major and minor, rear deltoids, infraspinatus, and the forearm flexors (brachialis and brachioradialis) assisting.
How do I make a seated cable row target the lats more?
Use a close or neutral grip, drive your elbows down and back toward your hips instead of out to the sides, keep your torso upright, and allow a full stretch at the front of each rep.
Is the cable seated lats focused row good for beginners?
Yes. The cable provides a stable, guided path and constant tension, so beginners can learn to row with their back muscles. Start light and focus on leading with the elbows before adding weight.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 12 reps works well for building back size and strength. Choose a weight you can control through a full range without leaning back to cheat.
What's a good alternative to the cable seated lats focused row?
Other cable back movements such as a wide-grip seated row or a cable lat pulldown train similar muscles. The lat focus comes from a closer grip and driving the elbows toward your hips.
