What muscles does Seated Cable Row - Bar Grip work?

The Seated Cable Row - Bar Grip primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Seated Cable Row - Bar Grip?

For optimal results, include Seated Cable Row - Bar Grip in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Seated Cable Row - Bar Grip?

To perform Seated Cable Row - Bar Grip, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Seated Cable Row - Bar Grip suitable for beginners?

Yes, beginners can perform Seated Cable Row - Bar Grip with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Seated Cable Row - Bar Grip at home?

Seated Cable Row - Bar Grip requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Seated Cable Row - Bar Grip

Learn how to do the Seated Cable Row - Bar Grip with proper form, setup, and execution.

This cable movement primarily targets back, including upper back, middle back.

How to Perform Seated Cable Row - Bar Grip

1
Attach a straight bar to the low pulley of a cable machine and sit on the bench with your feet on the footrests.
2
Grab the bar with an overhand grip and sit tall with a slight bend in your knees and your arms straight.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Pull the bar toward your lower abdomen by driving your elbows back, squeezing your shoulder blades together and exhale.
5
Slowly extend your arms back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.