Pull
Seated Cable Row
Machine · Horizontal pull · Beginner friendly
Targets
Upper Back
- Lats
- Biceps
- Rear Delts
Equipment
- Seated Cable Row Station
- V-Bar Attachment
Where it fits
- Focus
- Force
- Fire
Can anchor a session as a killer exercise.
Form cues
- Set the shoulders before pulling.
- Pull with the elbows toward the target line.
- Control the stretch without losing posture.
The Project is fitness technology, not medical advice. Train within your ability, and stop if something hurts.