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.

precor seated cable row machine

Primary Muscles Used

Muscles Used in Seated cable Row

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.
  1. Lean forward and grab the handle with a neutral grip, palms facing each other.
  2. Brace the abdominals and pull your shoulder blades back.
  3. 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.
  4. 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.
  5. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips.
  6. Repeat.
Precor Seated cable Row Exercise

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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