Back Seated Row


back seated row illustration
  • 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.  

The seated cable row, located on our 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.