How to Seated Cable Row with Hunter Labrada | Exercise Guide


This movement has been a staple of a good back routine since Arnold’s heyday, and for good reason! I chose this movement because it allows you to get a good stretch and force a hard contraction, all while keeping a lot of pressure off your lower back.

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I do this exercise almost exclusively with a narrow neutral-grip handle. This handle allows me to really let the lats stretch at the resting point of the rep, and I get a great contraction in my lower lats when I bring the handle into my midsection.

When performing this movement, there are two big things you want to keep in mind when it comes to form. First, from the moment you start to row the weight, keep a big chest (shoulders retracted and squeezed). This will make your back, rather than your biceps, move most of the weight. Second, concentrate on moving the weight by keeping your elbows close to your body and driving them back, so that you’re pulling the handle into your belly button and waist.

Make sure not to “chicken wing” your elbows out. If you do, you’ll hit higher up on your back, which is not good for your shoulders. If you are going to use the narrow neutral-grip handle like I recommend, try to rip the handle apart toward the end of the rep. Yes, you heard me right. Obviously, you won’t rip it apart, but intensely pulling outward at the very end of the rep will really force the hardest contraction possible, and has made a big difference for me. Do not confuse that with me telling you to “chicken wing” your elbows out. I already explained why that is a bad thing to do.

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