Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Cable Machine
Beginner
Pull
Middle Back, Biceps
The seated row exercise builds a strong, wide back by pulling weight toward your body. It targets your lats and middle back while also working your biceps for complete upper body strength.
1. Sit at the cable machine with your feet flat on the footrest and knees slightly bent 2. Grab the handle with both hands, arms fully extended, and sit up tall with your chest out 3. Pull the handle toward your lower chest by squeezing your shoulder blades together during the seated row 4. Hold for one second at the top, feeling the squeeze in your back muscles 5. Slowly return to the starting position with control, letting your arms extend fully before starting your next seated row rep
• Keep your back straight and chest up throughout the entire seated row movement • Pull with your back muscles, not just your arms - imagine squeezing a pencil between your shoulder blades • Don't lean back more than 10 degrees during the seated row to avoid using momentum • Focus on a slow, controlled return to really work your muscles on both directions
• Leaning too far back during the seated row, which turns it into a momentum exercise instead of a strength move • Using only your arms to pull instead of engaging your back muscles first • Moving too fast on the return phase of the seated row, missing out on the muscle-building benefits
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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