A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Builds a strong, toned back and improves posture with full range of motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit at cable row machine with feet on platform.
- 2.Grip handle and sit upright with slight forward lean.
- 3.Pull handle to your midsection, squeezing shoulder blades.
- 4.Return slowly and repeat.
Pro Tips
- •Keep back straight throughout.
- •Pull with your back, not just arms.
- •Control the return phase.
Equipment
Cable Row Machine
Safety
Don't round your lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.