Cable Seated Row: Are you pulling the handle only halfway?
Pull the handle all the way to the front of your abdomen. Do not reverse the movement halfway.
How to fix it
- Sit with both feet on the footplate and your knees bent.
- Keep your elbows close to your body and pull the handle to the front of your abdomen.
- Squeeze your shoulder blades together at the end of the pull.
The app sets the reps for your next set
For example, if you are a beginner and completed all 3 sets of 14 reps at 40kg as planned in your last workout, the app keeps the weight the same and increases your reps to 15. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould your torso move forward and back?
Sources differ. Some suggest bending forward at the waist as you return, without going beyond a gentle stretch, then straightening as you pull. Others suggest keeping your back straight as you pull. Either way, pull the handle to the front of your abdomen.
See this exercise in detail
More on the same body part
Sources
- Western Illinois University, NSCA Lifting Proficiencies · Seated Row
- NSCA, Basics of Strength and Conditioning
- Padovan R et al., Journal of Functional Morphology and Kinesiology (2025)
- Vasconcelos CMWA et al., International Journal of Strength and Conditioning (2023)
- Ronai P, ACSM's Health & Fitness Journal (2019)
- ACE, Exercise Library · Seated Row
- ACE, ACE-Sponsored Research: What Is the Best Back Exercise?
- ExRx.net, Cable Seated Row
- Mayo Clinic, Seated row with weight machine
- NASM, Exercise Library · Seated Machine Row Close Grip
- NCSF, Proper Lifting Technique
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.