Stinger Back Exercises

Seated Cable Row

Cable row that develops the middle and upper back

Updated

The seated cable row is a compound pulling exercise that strengthens the lats, rhomboids and upper back while improving posture and pulling strength.

Muscle Groups

Primary: Lats, Rhomboids

Secondary: Trapezius, Rear Deltoids, Biceps

Equipment: Stinger Functional Cable Tower

Attachments: Row Footplate, V-Handle, Long Lat Bar, Straight Bar, Single Handle

Variations: Close Grip, Wide Grip, Underhand Grip, Single Arm

Exercise Instructions

  1. Attach the desired rowing handle.
  2. Place your feet securely against the footplate.
  3. Sit upright with your chest lifted and arms extended.
  4. Pull the handle toward your lower ribs by driving your elbows backward.
  5. Squeeze your shoulder blades together.
  6. Slowly extend your arms back to the starting position.
  7. Repeat using controlled movement.

Tips

  • Keep your torso stable.
  • Pull your elbows close to your body.
  • Finish each repetition by squeezing your back.
  • Maintain a neutral spine.

Common Mistakes

  • Leaning too far backward.
  • Rounding the lower back.
  • Pulling primarily with the arms.
  • Letting the weight pull you forward.

Avoid excessive swinging or using body momentum to complete repetitions.