Back Seated Row Exercise


  • Select desired weight.
  • Grip handles with palms facing each other.
  • Sit down on the ground and brace your feet   against the foot plates.
  • Legs are fully extended with a slight bend.
  • Pull handles back towards midsection.
  • Return to start position.
  • Repeat until tired.

Select desired weight. Grip the handles with your palms facing each other. 

Sit down on the ground while holding the handles and brace your feet against the foot plates. 

Keep your legs extended with a slight bend at the knees and maintain an upright position. 

From this start position, keep your elbows tight to your body and pull the handles back towards your midsection. 

Pause for a moment, then slowly return to the start position

Repeat exercise movement for as many reps as possible.  

IMPORTANT! High And Low Pulley Station Weight Stack Instructions

The APOLLO selectorized weight stack and pulley system has been designed with user safety in mind. In order to select the weight amount you want to use, please follow these instructions.

With one hand lift the clear plastic weight stack shield all the way up and with the other hand pull the pop pin out from its security track and slide it up or down in the track to select the weight amount you want to use.

Once you have selected the weight amount you want, release the pop pin and make sure it is completely seated in the weight stack hole that you’ve picked. Lower the clear plastic weight stack shield all the way down.

This will unlock the weight stack for use. While the weight stack shield is open both the high pulley and low pulley cannot be moved as they are locked.

The seated cable row, located on our Apollo low pulley station, is a seated pull exercise that works the back muscles. It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise. Keep your back strong and straight, so you don't injure yourself.