Strength / Cable
A unilateral seated cable row that trains the lats and upper back while the torso stays square and the working shoulder blade moves through a controlled reach and pull.
Cable
intermediate
compound
Sit at the cable row station and hold one handle with the working arm extended.
Plant the feet, sit tall and brace the trunk without leaning back.
Pull the handle towards the lower ribs while drawing the shoulder blade back.
Pause briefly without rotating the torso or shrugging the shoulder.
Extend the arm under control, finish the set and repeat on the other side.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
