Precor Seated Cable Row Machine
The Precor seated cable row is a great overall back exercise, you work a majority of the muscles in the back and because this move puts lateral pressure on your lower back it is a great exercise for strengthening your lower and upper back.
Primary Muscles Used
Precor Seated Cable Row Instructions
- Sit on the bench with your knees resting just under the knee pad and your feet on the foot bar.
- The handle that comes with the Precor seated row is actually a great handle, just wide enough for everyone to benefit from.
- Lean forward and grab the handle with a neutral grip, palms facing each other.
- Brace the abdominals and pull your shoulder blades back.
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, make sure to keep your chest out.
- Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips.
- Repeat.
Benefits of the Precor Seated Cable Row Machine
- The Precor cable row is a pulling exercise that works the back muscles in general, particularly the lats, rhomboids, traps, and erector spinae. It also works the forearm muscles and the upper arm muscles.
- This exercise is done to develop strength rather than as an aerobic rowing exercise. Even though it's called a row, it is not the classic rowing action that you might use on the aerobic rowing machine, instead more like rowing a viking ship rowing.
- This is a great exercise for helping posture in your upper back, eliminating and preventing a hunched over posture. This is getting more and more important with our current society hunching forward to use the computer or cell phone.
- Learning to engage your abs and use your legs while keeping your back straight can help prevent strain and injury.
- The design of this machine allows for you to really focus on the lift and not worry as much about your form. Most seated cable rows require a lot of focus so not to injure your lower back, this one you don't have to worry quite as much.
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