Neutral Grip Seated Cable Row

Central trap, middle back

Coach's Tips

It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!

How to

Starting Position

1. Sit down on the cable row machine and adjust the seat so that your knees are slightly bent and your feet are flat on the footplate. 2. Position your arms so that they are extended in front of you, with your palms facing each other in a neutral grip. 3. Keep your back straight and your core engaged. 4. Grasp the handles of the cable row machine.


1. Keeping your arms extended, pull the handles back towards your abdomen, squeezing your shoulder blades together. 2. Hold for a few seconds, and then slowly return to the starting position. 3. Repeat for desired number of repetitions.

Breathing Technique

1. Exhale as you pull the handles back towards your abdomen. 2. Inhale as you return to the starting position.


1. Do not round your back as you perform the exercise. 2. Do not use too much weight, as this can cause you to use incorrect form. 3. Take your time with each repetition and focus on proper form.

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