Seated Cable Row

The posture-fixer — rows for the muscles the desk destroys.

Setup

1. Feet on the platform, knees soft, tall spine.
2. Arms long, feeling the stretch between the blades.

How To Do It

1. Row the handle to your stomach, chest staying proud.
2. Squeeze the blades like cracking a nut between them.
3. Return long and slow.

Breathing

Exhale rowing in.

Common Mistakes

• Turning it into a rocking chair — torso moves a little, not a lot.
• Shrugging — shoulders down and back.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.