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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Pull

// EXERCISE EXECUTION

SEATED CABLE ROW

// COACHING AUDIO

00:00 / 02:13

The seated cable row is a horizontal pulling exercise used to strengthen the back. The movement involves bringing the upper arm towards the body while controlling the shoulder blade throughout each repetition.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Sit comfortably with your feet fully supported

    Whole Foot Pressure​

    Comfortable bend in the knees (not fully locked out)

    Long Spine & Abs Tight

    Allow cable to pull the arms forward

    Allow natural separation of the shoulder blades​

    Elbows face the floor (ish)

    Whole Hand Pressure

    Slight focus on the base of the small finger​
[ (1).png

Phase One

Execution

    Initiate the row by pulling the shoulder blades down towards the front pockets slightly

    Create distance from shoulders and ears

    Pull your elbows down towards your pockets

    ​Elbows not too close, and not too wide​

    Somewhere in the middle​

    Maintain hand pressure and elbows facing the floor (ish)

    Bring your elbows back to the point where your upper arm is in line with the torso

    Avoid excessive rocking / swinging to move the weight
[ (2).png

Phase Two

Execution

    Control the weight back to starting position

    Maintain hand pressure and elbows facing the floor (ish)

    Maintain distance from ears and shoulders

    Maintain torso position and support

    Allow your shoulder blades to move naturally around the rib cage as your arms reach forwards

// COMMON MISTAKES

Swinging The Weight

Hands Too High

Shoulders Rounding

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