The Benefits - Seated cable row is another great exercise to develop the thickess of the back muscles especially the lower lats and develop the sweep your your back. By touching the shoulder blades together, you will get more stress on the traps and rear delts.

Execution - Take hold of the handles and sit with your feet positioned against the instep support, with knees slightly bent. Extend your arms and bent forward slightly until your lats are fully streched. Pull the handles toward your body until it touch to your lower abdonimals. Arch your back slightly, pull the shoulders back and your shoulder blades will touch together with your chest sticked out. Let the handles go forward until your lats are fully streched.

Tips – To avoid the back injury, don’t let your lower back spin. I see often peoples raise their shoulders at the end of the positive repetition. Do not allow too musch stress to your arms but focus on pulling with your back only, when pulling the handles toward your body. Keep the weight under control throughout the movement. Don’t release the weight. Don’t let the lower back muscles by swaying lower and back. You should sit tight

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