Exercise Profile

• Type: Compound row using cable machine

• Equipment: Cable machine with parallel grip (neutral grip) handle

• Purpose: Builds back thickness, improves posture, scapular stability, and upper body strength

Target Muscle Group

• Primary: Rhomboids, middle trapezius, latissimus dorsi

• Secondary: Rear deltoids, biceps brachii, teres major

• Stabilizers: Core muscles for torso control

Overview

This exercise is performed seated with a cable machine and a parallel grip handle, allowing a neutral hand position that’s easier on wrists and elbows. The movement emphasizes scapular retraction and pulling from the upper back, promoting posture correction and muscular balance. The parallel grip shifts focus slightly from the lats to the rhomboids and traps, enhancing upper back thickness.

Instructions

1. Sit on the bench with feet flat and knees slightly bent, gripping the parallel handle with both hands.

2. Maintain an upright torso with chest out and shoulders back; engage your core.

3. Start with arms extended and scapulae protracted gently forward.

4. Pull the handle towards your midsection, driving elbows back close to your sides and keeping hands in a neutral grip.

5. Squeeze the shoulder blades together at full contraction, holding 1–2 seconds.

6. Slowly release back to the starting position under control.

7. Repeat 8–12 controlled repetitions.

Tips

• Keep your chest lifted and avoid rounding your back during the exercise.

• Use a slight forward lean at the hips but keep your spine neutral.

• Avoid excessive swinging or using momentum to pull the weight.

• Maintain tension in the back muscles throughout the movement.

• Adjust seat height to align handles at chest level for optimal mechanics.

• Focus on scapular retraction and controlled eccentric (lowering) phase.

Avoid How to Perform

• Don’t let elbows flare widely out to the sides; keep them close for maximum back engagement.

• Avoid leaning too far backward which reduces back workout effectiveness.

• Don’t use excessive weight leading to poor form or overuse of arms.

• Avoid hunching shoulders or rounding the upper back.

• Don’t rely solely on arm strength to pull; emphasize back muscle contraction.

The Cable Seated Row (parallel grip) is a foundational exercise for back hypertrophy and strength. It effectively targets the rhomboids, traps, and lats while improving posture and shoulder health when performed with proper form and control.