Get Shredded Back Muscles with Seated Cable Rows: Reps, Sets, and Technique Guide (Dominate Those Pull Days!)

Bill Starr    May 26, 2024   back exercises, Back Workout, build muscle, Gym Exercise, gym guide, lat workout, proper form, rep scheme, Seated Cable Row, seated cable rows   Comment  

Hey gym rats, let's talk back day! Seated Cable Rows are a killer exercise to sculpt a wider, stronger back. This guide will turn you into a seated cable row master, with the perfect rep scheme, proper form tips, and even a handy video for visual learners.

Building a Back Like a Superhero:

Seated Cable Rows are your secret weapon for building a ripped back. They target your latissimus dorsi (lats), those impressive V-shaped muscles under your shoulder blades. Strong lats not only look good, but they also improve posture, pulling power, and overall upper body strength.

Reps, Sets, and Crushing Your Workout:

A popular rep scheme for seated cable rows is 4 sets of 12/10/8/6 reps. This means you'll perform 4 sets, gradually decreasing the reps (12, 10, 8, 6) while increasing the weight to challenge your muscles progressively. Choose a weight that allows good form on the first set, pushing yourself to near failure on the last few reps of each subsequent set.

Mastering the Seated Cable Row:

Here's how to conquer the Seated Cable Row with perfect form (check the video for a visual breakdown!):

1. Posture is King: Sit tall on the machine, feet flat on the platform with a slight knee bend. Engage your core for stability.
2. Grip it and Rip it: Grab the handles with a neutral grip (palms facing each other). Start with your arms extended and your back slightly arched.
3. The Pull: Squeeze your lats (think pulling your elbows back towards your sides) to initiate the row. Don't use your biceps to yank the weight.
4. Controlled Movement: Pull the handles towards your lower abdomen (think belly button), hold for a second, then slowly release back to the starting position. Maintain control throughout the movement.
5. Repeat and Conquer: Perform the desired number of reps for each set, rest briefly, and then dominate the next set!

Bonus Tip: Focus on squeezing your lats throughout the movement to maximize muscle activation. Don't just move the weight; feel it working your back!

With this guide and some dedication, you'll be rocking a superhero-worthy back in no time. Now go out there and crush those seated cable rows!

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

What muscles do seated cable rows work? Seated Cable Rows primarily target your latissimus dorsi (lats), the big back muscles responsible for pulling motions.

How many sets and reps should I do for seated cable rows? The 4 sets of 12/10/8/6 reps scheme is a popular choice for building muscle. Start with a weight that challenges you on the last 2-3 reps of each set.

Is there a proper form for seated cable rows? Absolutely! This guide details proper form to maximize results and avoid injury. Keep your core engaged, back straight, and pull with your lats, not your biceps.