The Cable Machine Seated Row Attachment can be attached to a functional trainer or cable crossover machine to help you perform exercises that target the back and bicep muscles. In this guide, we’re going to explore how to execute the perfect seated row and other surprising exercises you can perform using the attachment.

What is Good Form When Performing a Seated Row?

When performing a seated row, maintaining good form is essential if you want to get the most out of the exercise. Here are some tips for performing a seated row well:

Retract and protract your shoulders - Many people pull using their biceps as opposed to their back muscles. In order to ensure that you're using your back, when you pull the cable, draw your shoulder blades back. This engages the traps and rhomboids. Full protraction at the beginning of the movement allows for a complete range of motion, building muscle more effectively.

Brace your core - Maintaining a braced core throughout the exercise helps to maintain a good posture and will stop you from rounding or overarching your lower back.

Pull to your stomach - One common fault with a seated row is pulling too high towards the chest. Instead, try pulling towards your stomach, that way you avoid letting your shoulders rise and stop focusing too much on the traps. 

Keep your chest lifted - A great cue to help you maintain good posture is to keep your chest lifted. By doing so, it helps you retract and protract your shoulders properly when rowing.

What Exercises Can You Do with a Seated Row Attachment?

• Seated rows

• Close grip lat pulldowns

• Wide grip lat pulldowns

• Behind the head lat pulldowns

Seated Row Grip Widths

Grip width affects the muscles targeted during the movement. While all three grip variations engage the back muscles, the width determines which specific muscle group receives more emphasis. This is useful to know if you’re trying to build muscle size or strength in a particular area and want to adjust the exercise accordingly.

Close grip seated row - Use a Narrow Grip Seated Row Attachment to keep your elbows tucked in close to your body and focus on the lat muscles. These are the triangle shaped muscles at the side of your back.

Wide grip seated row - On the other hand, a wider grip with your elbows further out places a greater emphasis on the upper and middle back, targeting the traps and rhomboids. Want to ensure correct form? Try a dedicated Wide Grip Seated Row Attachment.

There are various cable machine seated row attachments available depending on your training needs and gym requirements. If you’re looking for something for your own personal use in your home gym, a seated row with rubber grips is the perfect accompaniment to your cable machines. If you require kit for commercial use, the commercial grade seated row is great for training clients in a studio setting.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength