How to Do Cable Seated On Floor Row

Cable Seated On Floor Row is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Seated On Floor Row

  1. 01Sit on the floor with legs slightly bent and feet braced against the cable machine frame.
  2. 02Grip the handle attachment and sit tall, creating a straight line from the hips to the head.
  3. 03Pull the handle toward the lower ribs while driving the elbows back behind the torso.
  4. 04Squeeze the shoulder blades together at the end of the concentric phase.
  5. 05Extend the arms forward slowly until the lats are fully stretched before the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Seated On Floor Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades before bending the elbows to ensure the lats and rhomboids initiate the pull.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Seated On Floor Row questions

What muscles does Cable Seated On Floor Row work?

Cable Seated On Floor Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Seated On Floor Row correctly?

Sit on the floor with legs slightly bent and feet braced against the cable machine frame. Grip the handle attachment and sit tall, creating a straight line from the hips to the head. Pull the handle toward the lower ribs while driving the elbows back behind the torso. Squeeze the shoulder blades together at the end of the concentric phase. Extend the arms forward slowly until the lats are fully stretched before the next rep.

What is the A90 coach tip for Cable Seated On Floor Row?

Retract the shoulder blades before bending the elbows to ensure the lats and rhomboids initiate the pull.

Is Cable Seated On Floor Row suitable for beginners?

Cable Seated On Floor Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Seated On Floor Row?

Cable Seated On Floor Row uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable seated on floor row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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