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Straight Arm Seated Row Exercise 2023

Straight Arm Seated Row
Straight Arm Seated Row

The straight arm seated row is a resistance exercise that targets the muscles in the back, particularly the latissimus dorsi (lats).

The straight arm seated row, called the cable row, is a compound upper-back exercise that targets the latissimus dorsi, rhomboids, biceps, and forearms. 

As a beginner, mastering the correct posture, grip width, range of motion, and elbow positioning are key factors determining how effective this exercise is for building your back muscles.

How to Do a Straight Arm Seated Row

Master the straight arm seated row to strengthen your upper back muscles. Follow these steps to perform the movement with proper form:

  1. Step 1

    Position yourself facing the weight stack of the horizontal cable machine. Adjust the pulley height to shoulder level. Rest your feet on the padded footplate and bend your knees slightly for support.

  2. Step 2

    Grab the cable handle with an overhand grip. Your arms should remain straight throughout the movement. Sit up tall with a naturally arched lower back.

  3. Step 3

    Engage your upper back muscles by squeezing your shoulder blades together. Maintain this contracted position for a 1 count at the top to rip the muscle fibers.

  4. Step 4

    Slowly return the handle to the starting position by extending your arms straight in front of you, fighting the pull of the weight the entire time.

  5. Step 5

    Do 3 sets of 8 to 10 repetitions. Focus on the muscle contraction at the top and slow, controlled movement. Use a weight where you really have to fight to complete all your reps.

  6. Step 6

    Take a 1 to 2-minute rest between sets. With each set, your form may breakdown a bit as you fatigue. Fight through it by resetting your posture and squeezing your shoulder blades at the top of every rep.

  7. Step 7

    Over time, you’ll find your straight arm seated rows becoming stronger and more controlled as your upper back muscles develop. Keep pushing yourself, and the results will follow.

Benefits of a Straight Arm Seated Row

Straight-arm seated rows target multiple muscles in your upper back and arms to strengthen and build your back. Here are the main benefits of this exercise: 

  • Builds latissimus dorsi muscles: Straight-arm seated rows are a great exercise to activate and grow your lats. This can help widen and thicken your upper back.
  • Strengthens rhomboids: The rhomboid muscles between your shoulder blades also assist in performing this exercise. Strong rhomboids can improve posture and shoulder position.
  • Increases bicep size: Your biceps help stabilize your arms during the exercise, providing some benefits for isolation growth.
  • Strengthens grip: Holding the handles makes your grip work hard while performing the rows.
  • Enhances posture: Having stronger and bigger lat muscles with a straight arm seated row can bring your shoulders back into a neutral posture.
  • Enhances structural balance: This exercise helps you maintain better structural balance in your upper body by engaging both your pulling (back) and pushing (chest) muscle groups.
     

Army PRT Straight Arm Seated Row Exercise

STRENGTH TRAINING MACHINE DRILL, MODIFIED EXERCISE 5A: STRAIGHT-ARM SEATED ROW

  • This exercise is performed the same as the seated row; however, the range of motion is much less. 
  • The elbows remain fully extended, and the arms are straight as the resistance is lowered and raised. 
  • As the soldier’s range of motion improves, he may employ the single-arm seated row to maintain a heavy resistance on the good side and/or to reduce the resistance on the injured side.
Straight Arm Seated Row
Straight Arm Seated Row

Who Should Not Try a Straight Arm Seated Row?

Straight-arm seated rows are one of the most challenging exercises and not for everyone, especially those with injuries.

  • People with shoulder injuries: If you have shoulder issues like rotator cuff tendinitis, arthritis, or impingement, you should avoid this exercise. The straight-arm seated row can irritate some shoulder issues.
  • People with neck injuries: Carefully perform this exercise if you have a neck injury, a stenosis, or a herniated disc. The tugging motion might make your neck issues worse.
  • People with hypertension: To avoid a jump in blood pressure, gradually go from lighter to heavier weights with this exercise.

Conclusion

  • The straight-arm seated row will Strengthen and widen your upper back muscles. This exercise targets many of your back muscles. 
  • With consistency and patience over weeks and months, you’ll see improvements in your upper back’s width, thickness, and strength- helping you achieve the V-tapered physique you desire.
George N.
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