How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Seated Cable Row
Stable horizontal pull. Easy to load. Easy to cheat. Don’t.
beginnerCult Gym floor
Back · Biceps · Cable
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–4 × 8–12.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Sit tall, slight lean from the hip, pull to the navel.
Cues
- Shoulder blades around the ribcage, not pinched into a crunch
- Don’t rock
- Pause
Common mistakes
- Using the whole spine as a pendulum
- Shrugging to the ears
- Partial range
Home swap
Band seated row
