Seated Cable Rows Exercise to build middle back muscles
|  | Seated Cable Rows is an Excellent exercise to build middle back muscles. It can be done with wide and narrow grips. Check the execution technique and blast your back muscles. | Purpose - To Build the Upper/Middle Back Muscles. This works on Lower lats as well.
Execution
This exercise is done on a Cable rowing machine with separate handles.
Steps - Sit on a Seated Cable Pulley rowing machine with legs slightly bent and feet supported against the crossbar.
- Take hold of the handles with your arms extended and back stretched.
- Pull the handles so that they come as close to the lower chest/abdomen as possible.
- Thrust your chest out while pulling with your body in upright position.
Common Mistakes - Working with straight knees - Keep your knees slightly bent to avoid lower back pressure.
- Working with a rounded back - Remember a rounded back is a wrong back. Keep it straight at all times. An easier way is to contract your abdominal and lower back muscles.
- Moving upper back back and forth - Since your aim is to work your upper back area, isolation becomes efficient when you keep your upper back stationary.
Points to Remember
- Exhale while you exert.
- Keep motion under control.
- Use back muscles to do most of the work and use hands just as a link between the handles and back muscles.
- Pause briefly when the handles are close to chest and squeeze your upper back muscles bringing the scapulae closer.
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