START
Seated Cable Row
Upper A · SUN
3
sets
10–12
reps
90s
rest
Mid backBicepsRear delts
Log sets
0 / 3 sets
How to do it
1
Sit tall on the cable row machine, feet braced
2
Grab handle, arms extended forward
3
Pull to your belly button, squeeze shoulder blades together
4
Slowly extend arms back out — don't let them yank forward
Quick cues
📐
Form
Chest up, no hunching
💪
Feel
Shoulder blades pinching
🎯
Key
Squeeze at the end of every rep
⚠️
Avoid
No leaning back to use momentum