A Typical Session
26 Min
Warm-up
5m
Main Set
16m
Cooldown
5m
8 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Improves posture and strengthens middle back muscles effectively.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
75s
How to Perform
- 1.Sit on cable row machine with straight back.
- 2.Pull handle toward abdomen, squeezing shoulder blades.
- 3.Slowly return arms forward.
Pro Tips
- •Avoid rounding lower back.
- •Control both pull and return.
Equipment
Cable Row Machine
Safety
Don't overextend shoulders forward.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.