The seated cable row is one of the most useful exercises for building a stronger, thicker back. It trains several major pulling muscles at once, allows the resistance to be adjusted in small increments and can be adapted using a wide range of handles and grip positions.

It is also an exercise that is frequently performed with poor technique.

Some people sit completely rigid and pull almost entirely with their arms. Others round their back, swing forwards and backwards, or lean so far away from the cable machine that the exercise becomes a combination of a row and a lower-back extension.

Good seated cable row technique falls somewhere between these extremes. Your torso should remain controlled, your chest should stay lifted during the pulling phase and the movement should begin by driving your elbows backwards rather than tugging the handle with your hands.

Your shoulder blades can move naturally as your arms extend, but this should not become uncontrolled spinal rounding. Similarly, a small amount of torso movement can be used by experienced lifters, but it should never replace the work being performed by the back.

This guide explains how to perform the seated cable row correctly, which muscles it trains, how different handles change the exercise and whether you should lean forwards in the style made famous by Arnold Schwarzenegger.

What Is the Seated Cable Row?

The seated cable row is a horizontal pulling exercise performed on a low cable machine.

You sit facing the cable stack, place your feet against the platform and pull an attachment towards your torso. The movement mainly involves bringing the upper arms backwards while retracting and controlling the shoulder blades.

Unlike a barbell row, the seated cable row does not require you to support a loaded torso in a bent-over position. The seated setup reduces some of the demands placed on the hips and lower back, making it easier to concentrate on the muscles of the upper and middle back.

The cable also provides continuous resistance throughout the repetition.

Depending on the attachment and elbow path, the seated cable row can place emphasis on:

• Latissimus dorsi
• Rhomboids
• Middle trapezius
• Rear deltoids
• Biceps and elbow flexors

Which Muscles Does the Seated Cable Row Work?

The seated cable row is a compound exercise involving several muscles of the back, shoulders and arms.

Latissimus Dorsi

The latissimus dorsi are the broad muscles running down either side of the back.

Their functions include:

• Pulling the upper arm backwards
• Bringing the arm towards the torso
• Internally rotating the shoulder
• Assisting with rowing and pulldown movements

Keeping the elbows relatively close to the body usually allows the lats to contribute strongly.

Rhomboids

The rhomboids are located between the shoulder blades.

They help retract the scapulae, drawing the shoulder blades towards the spine during the rowing phase.

Middle and Lower Trapezius

The middle trapezius assists with scapular retraction, while the lower fibres help control the position of the shoulder blades.

These muscles are particularly important when you finish the row with a controlled squeeze rather than simply bending your elbows.

Posterior Deltoids

The rear portion of the shoulders assists as the upper arms travel behind the torso.

A wider grip and more flared elbow position generally increases the contribution of the posterior deltoids.

Biceps, Brachialis and Brachioradialis

The muscles at the front of the upper arm and forearm bend the elbows during the pull.

They are supporting muscles rather than the main target, but they can become the limiting factor if you initiate the exercise with your hands rather than your back.

Spinal Erectors and Core

The abdominal muscles and spinal erectors stabilise your torso throughout the movement.

If you deliberately lean forwards and extend backwards, the spinal erectors become more dynamically involved. However, this changes the exercise and increases the demands placed on the lower back.

Benefits of the Seated Cable Row

Builds Back Thickness

The seated cable row trains the muscles responsible for creating depth and thickness through the middle and upper back.

It complements vertical pulling exercises such as:

• Lat pulldowns
• Pull-ups
• Chin-ups

Provides Continuous Resistance

The cable maintains tension throughout most of the movement.

This makes it easier to control the lowering phase and pause briefly in the contracted position.

Easy to Progress

Most cable machines allow small increases in weight, making gradual progression straightforward.

You can also progress by:

• Adding repetitions
• Improving range of motion
• Slowing the return phase
• Pausing at the torso
• Adding an extra set

Less Lower-Back Demand Than Bent-Over Rows

Because you are seated and do not need to hold a hinged position, the conventional cable row usually places less stabilising demand on the lower back than a free-weight bent-over row.

This can make it useful later in a back workout when your spinal erectors are already tired.

Offers Numerous Grip Variations

The machine can be used with:

• A narrow V-grip handle
• A long neutral-grip bar
• A straight bar
• A wide lat bar
• A rope attachment
• Single handles
• Overhand or underhand grips

Each option changes the arm position and feel of the exercise.

How to Perform the Seated Cable Row

A narrow neutral-grip handle is a practical starting option for learning the movement.

Setting Up the Machine

1. Attach a V-grip or neutral-grip handle to the low pulley.
2. Select a manageable weight.
3. Sit on the bench facing the cable stack.
4. Place both feet firmly against the foot platform.
5. Keep a slight bend in your knees.
6. Take hold of the attachment with both hands.
7. Sit upright with your chest lifted.
8. Brace your abdominal muscles.
9. Allow your arms to extend without losing control of your torso.

Your knees should not be completely locked.

Position yourself far enough back that the weight stack remains slightly lifted when your arms are extended.

Starting Position

Begin with:

• A tall but natural torso
• A neutral lower back
• Your chest gently lifted
• Your shoulders controlled
• Your arms extended
• A slight forward reach through the shoulder blades

You do not need to force your shoulder blades together before beginning the pull.

Allowing them to move forwards slightly creates a longer rowing motion. The important distinction is that the movement should come mainly from the shoulder blades rather than from aggressively rounding your entire spine.

The Pulling Phase

1. Initiate the movement by drawing your shoulders back and driving your elbows behind you.
2. Keep your chest lifted.
3. Pull the attachment towards your torso.
4. Maintain a relatively upright posture.
5. Keep your wrists straight.
6. Pause when your elbows have travelled comfortably behind your body.
7. Squeeze the middle of your back briefly.

Avoid forcing the elbows as far backwards as possible. Once the shoulders begin rolling forwards or the wrists bend, you have probably moved beyond your useful range.

The Return Phase

1. Allow your elbows to straighten slowly.
2. Let your shoulder blades move forwards in a controlled manner.
3. Resist the pull of the cable.
4. Maintain a neutral or gently extended chest position.
5. Stop before your lower back collapses into excessive rounding.
6. Begin the next repetition without allowing the weight stack to slam.

A controlled forward reach is useful. A loose collapse towards the cable machine is not.

Do Rounded Shoulders Reduce Back Activation?

Not necessarily in every case.

The shoulder blades should move forwards as the arms extend and backwards as you complete the row. This is normal scapular protraction and retraction.

Allowing a controlled forward reach can lengthen the back muscles and increase the available range of motion.

The problem occurs when scapular movement becomes full spinal collapse.

Excessive rounding may cause:

• Loss of torso stability
• Reduced control of the load
• Greater movement through the lower back
• Difficulty producing a strong contracted position
• Momentum replacing muscular tension

It is therefore important to separate two different actions:

Controlled Scapular Protraction

• Shoulder blades glide forwards
• Arms extend
• Torso remains mostly stable
• Back muscles remain loaded
• Useful for creating a controlled stretch

Excessive Spinal Rounding

• Chest collapses towards the thighs
• Lower back flexes substantially
• Head and shoulders drop
• Cable pulls the body forwards
• Row becomes less controlled

You do not need to keep your shoulder blades permanently retracted. Let them move naturally, but maintain control of your spine.

Pull With Your Elbows, Not Your Hands

One of the most useful seated cable row cues is to think about moving your elbows rather than pulling the handle.

Your hands should act like hooks connecting your arms to the cable.

If you begin each repetition by squeezing the handle and curling it towards your body, your biceps and forearms may fatigue before your back.

Instead:

1. Brace your torso.
2. Draw your shoulders back.
3. Drive your elbows behind you.
4. Allow your hands to follow.

Imagine that someone is standing behind you and you are trying to nudge them with your elbows.

This does not remove your biceps from the exercise, but it can help you coordinate the movement more effectively.

Should You Use Lifting Straps?

Lifting straps may be useful when grip strength limits your back training.

They can help during:

• High-repetition sets
• Heavy rowing sessions
• Workouts performed after deadlifts
• Sets where the forearms fatigue early

However, beginners should usually spend time developing their grip before relying on straps for every set.

How Upright Should You Be?

For the standard seated cable row, your torso should remain close to upright.

A slight backwards lean of roughly 5–15 degrees is normally acceptable. This allows the handle to travel naturally towards your body without forcing an excessively rigid position.

You should not lean far backwards until your torso approaches the floor.

An excessive lean turns the movement into a combination of:

• Cable row
• Hip extension
• Lower-back extension
• Momentum-assisted pull

A useful rule is that your torso angle should change very little during the main pulling phase.

If you begin upright, finish slightly behind upright and return with control, the movement is generally acceptable.

Should You Stick Your Chest Out?

“Chest out” is a common and generally useful cue for the seated cable row, but it can be misunderstood.

The purpose is not to create an exaggerated arch through your lower back. It is to prevent your upper body from collapsing forwards during the pulling phase.

Keeping the chest lifted helps you:

• Maintain a stable torso
• Avoid excessive spinal rounding
• Create room for the shoulders to move
• Retract the shoulder blades effectively
• Keep the row focused on the back

A better cue may be:

Keep your breastbone lifted as you drive your elbows backwards.

This encourages good upper-body positioning without forcing an unnatural posture.

Where Should You Pull the Handle?

The point at which the handle touches or approaches your torso affects your elbow path and which areas of the back receive greater emphasis.

Pulling Towards the Lower Abdomen

Pulling a narrow handle towards the lower abdomen or just below the navel usually keeps the elbows close to the body.

This tends to emphasise:

• Latissimus dorsi
• Lower portion of the lats
• Biceps
• Teres major

The shoulders remain relatively close to the torso, creating more shoulder extension.

This is usually the natural destination for a narrow V-grip handle.

Avoid pulling so low that your wrists curl upwards or your shoulders roll forwards.

Pulling Towards the Middle Abdomen

Pulling towards the middle abdominal area or lower ribcage generally creates a balanced row.

This position can train:

• Lats
• Rhomboids
• Middle trapezius
• Rear deltoids

It often works well with a longer neutral-grip attachment.

Pulling Towards the Upper Abdomen or Lower Chest

A wider overhand grip normally travels towards the upper abdomen or lower chest.

The elbows move farther away from the torso, increasing the emphasis on:

• Rear deltoids
• Rhomboids
• Middle trapezius
• Upper-back musculature

Do not force a wide attachment towards your lower abdomen. The handle destination should follow the natural path created by your grip and elbow angle.

V-Grip Seated Cable Row

The V-grip is one of the most common cable row attachments.

It positions the hands close together with the palms facing each other.

Benefits

• Comfortable neutral wrist position
• Allows relatively heavy loading
• Keeps the elbows close to the body
• Provides a long range of motion
• Strong lat and biceps involvement
• Easy for beginners to learn

Drawbacks

• May involve more biceps than wider variations
• Can encourage excessive backwards lean
• Narrow hand spacing may feel cramped
• Some handles prevent the elbows travelling freely

The handle will normally travel towards the lower or middle abdomen.

Long Neutral-Grip Bar

A longer neutral-grip bar positions the hands farther apart while keeping the palms facing each other.

This attachment can provide an excellent balance between lat and upper-back training.

Benefits

• Comfortable on the wrists and shoulders
• Allows a wider elbow position than a V-grip
• Trains the rhomboids and middle trapezius effectively
• Provides more room for the chest at the end of the pull
• May reduce excessive biceps dominance
• Allows a strong scapular contraction

Drawbacks

• Usually permits slightly less weight than a narrow handle
• Not available in every gym
• Very wide versions may reduce the range of motion

Pull the bar towards the middle abdomen or lower ribcage.

Your elbows can travel slightly away from your torso without flaring directly sideways.

Wide Overhand Cable Row

Use a straight bar or wide lat bar with the palms facing down.

Benefits

• Greater upper-back emphasis
• Strong rear-deltoid involvement
• Encourages scapular retraction
• Useful for balancing vertical pulling work

Drawbacks

• Often uses less weight
• May feel uncomfortable on the wrists
• Shorter range of motion
• Can encourage the shoulders to shrug
• Less direct lat emphasis for some lifters

Pull the bar towards the upper abdomen or lower chest.

Keep your elbows below shoulder height unless you are deliberately performing a high-row variation.

Underhand Seated Cable Row

Use a straight bar with the palms facing upwards.

Benefits

• Strong biceps involvement
• Encourages the elbows to stay close
• Can provide a clear lat-focused movement
• Often permits a long range of motion

Drawbacks

• May irritate the wrists or elbows
• Biceps can become the limiting factor
• Easy to overextend the shoulders
• Heavy loading may encourage torso movement

Pull the bar towards the lower abdomen while keeping your wrists neutral.

Rope Seated Cable Row

A rope attachment allows each hand to move independently.

Benefits

• Flexible wrist position
• Allows the hands to separate near the torso
• Provides freedom to adjust the elbow path
• Useful for higher-repetition sets
• Can create a strong contracted position

Drawbacks

• Grip strength may limit performance
• Usually unsuitable for very heavy loads
• Easy to turn the movement into a curl
• Rope length may restrict the starting position

Pull the rope towards the middle abdomen and separate the ends slightly as your elbows travel backwards.

Single-Arm Seated Cable Row

Attach one handle and train each side independently.

Benefits

• Helps identify strength imbalances
• Allows an individual arm path
• Provides greater range across the torso
• Challenges the core against rotation
• Makes it easier to focus on one side of the back

Drawbacks

• Takes longer to complete
• Torso rotation can replace back work
• More core stability is required
• Easy to pull excessively far behind the body

Keep your chest facing forwards and resist twisting towards the working arm.

A small amount of natural shoulder movement is acceptable, but the exercise should not become a rotational row unless that is your deliberate goal.

Chest-Supported Cable Row

Some cable machines include a chest pad, or a bench can occasionally be positioned in front of the cable.

Benefits

• Minimises torso movement
• Reduces lower-back fatigue
• Makes cheating more difficult
• Allows greater focus on the upper back
• Useful after heavy free-weight exercises

Drawbacks

• Limits natural torso movement
• Equipment setup may be awkward
• Chest pad position may restrict breathing or range
• Provides less core involvement

This is a useful option for anyone who struggles to avoid swinging.

Should You Lean Forwards During Seated Cable Rows?

A controlled forward reach and an uncontrolled swing are not the same thing.

Allowing the torso to incline forwards slightly can increase the stretch through the lats and make the spinal erectors work more actively.

However, the standard seated cable row does not require large amounts of torso movement.

The Controlled Forward-Reach Method

During the return:

1. Extend your arms.
2. Allow your shoulder blades to move forwards.
3. Hinge forwards slightly from the hips.
4. Maintain abdominal control.
5. Avoid collapsing into the lower back.
6. Reverse the movement smoothly.

As you pull:

1. Return your torso towards upright.
2. Drive your elbows backwards.
3. Lift your chest.
4. Finish by contracting your upper back.

This version increases the range of motion and whole-body involvement.

The Swinging Method

The movement becomes problematic when you:

• Throw your torso forwards
• Bounce out of the stretched position
• Extend your lower back aggressively
• Use your bodyweight to start each repetition
• Lean far backwards at the finish

This may allow you to move more weight, but much of that additional load is being displaced through momentum.

Did Arnold Schwarzenegger Lean Forwards During Cable Rows?

Arnold Schwarzenegger was famously filmed using seated cable rows with a substantial forward reach.

He allowed his torso to move towards the cable, created a pronounced stretch through his back and then returned to a chest-up position as he completed the row.

This old-school technique was intended to:

• Increase the stretch through the lats
• Extend the available range of motion
• Involve the spinal erectors
• Create a powerful full-back contraction
• Allow heavy bodybuilding-style repetitions

It can be an effective variation for experienced lifters who have strong trunk control.

However, it should not automatically be copied by beginners.

Arnold’s version is better viewed as a dynamic cable row variation rather than the only correct way to perform the exercise.

The greater torso movement means:

• More lower-back involvement
• More opportunity to use momentum
• Greater technical complexity
• Less isolation of the upper back
• Potentially greater fatigue through the spinal erectors

If your goal is controlled back hypertrophy, begin with a stable torso. The dynamic version can be introduced later as a deliberate technique rather than an accidental habit.

Does Leaning Forwards Train the Lower Back?

A forward hinge followed by torso extension causes the spinal erectors to work more than they do during a strict upright row.

However, this does not necessarily make the seated cable row the best lower-back exercise.

Movements such as the following offer more direct and measurable lower-back or posterior-chain training:

• Romanian deadlifts
• Back extensions
• Good mornings
• Conventional deadlifts
• Bent-over rows

Use the Arnold-style row because you want a dynamic, full-range rowing variation—not because it is the only way to strengthen your lower back.

Strict Row vs Dynamic Row

Strict Seated Cable Row

• Torso remains almost upright
• Minimal hip movement
• Easier to standardise
• Less momentum
• Greater focus on the middle and upper back
• Better starting option for beginners

Dynamic Seated Cable Row

• Includes a controlled forward hinge
• Creates a longer range of motion
• Involves the spinal erectors
• May permit greater loading
• Requires greater technical skill
• Easier to perform incorrectly

Neither is automatically superior.

Choose the variation that matches your goal and perform it consistently enough to track progress.

Common Seated Cable Row Mistakes

Pulling With the Arms First

Bending the elbows before engaging the shoulder blades can make the exercise feel like a heavy biceps curl.

Initiate by driving the elbows backwards and controlling the scapulae.

Collapsing the Chest

A dropped chest and rounded spine make it difficult to finish with a strong upper-back contraction.

Keep the breastbone lifted during the pulling phase.

Keeping the Shoulder Blades Permanently Retracted

The opposite mistake is holding the shoulders rigidly backwards throughout the entire set.

Allow the shoulder blades to move forwards during the return so the back muscles can lengthen under control.

Leaning Too Far Back

A small lean is acceptable.

A large lean turns the exercise into a momentum-assisted pull.

Swinging Between Repetitions

Do not bounce forwards and backwards to start each repetition.

Any torso movement should be smooth and deliberate.

Pulling the Handle Too High or Too Low

Match the destination to the attachment:

• Narrow grip: lower to middle abdomen
• Medium neutral grip: middle abdomen or lower ribs
• Wide grip: upper abdomen or lower chest

Shrugging the Shoulders

Keep your shoulders away from your ears.

Shrugging may shift more work towards the upper trapezius and reduce the quality of your row.

Bending the Wrists

Keep your wrists aligned with your forearms.

Do not curl the handle towards your body.

Letting the Weight Stack Slam

Control the return and keep tension on the back.

A crashing weight stack usually indicates poor control or an unsuitable load.

Pulling Too Far Behind the Body

More elbow travel is not always better.

Stop when your back is fully contracted and your shoulders remain in a strong position.

How Many Sets and Repetitions Should You Perform?

For Muscle Growth

Use:

• 3–4 sets
• 8–15 repetitions
• 60–120 seconds of rest

For Strength

Use:

• 3–5 sets
• 5–8 repetitions
• Two to three minutes of rest

Very low repetitions are not essential for most cable-row programmes. Moderate repetition ranges usually make it easier to maintain control.

For Beginners

Start with:

• 2–3 sets
• 10–15 repetitions
• A manageable neutral-grip attachment
• Approximately 60–90 seconds of rest

How Close to Failure Should You Train?

Most sets can finish with one to three good repetitions in reserve.

The final set may be taken closer to technical failure, provided you can still:

• Keep your chest lifted
• Control the shoulder blades
• Maintain your wrist position
• Avoid torso swinging
• Return the weight slowly

The set is over when additional repetitions require a significant change in technique.

Where Should Seated Cable Rows Fit Into a Back Workout?

The seated cable row normally sits near the beginning or middle of a back session.

Beginner Back Workout

1. Lat Pulldown
2. Seated Cable Row
3. Chest-Supported Dumbbell Row
4. Face Pull
5. Dumbbell Biceps Curl

Intermediate Back Workout

1. Pull-Ups
2. Barbell Row
3. Neutral-Grip Seated Cable Row
4. Single-Arm Lat Pulldown
5. Reverse Pec Deck
6. Hammer Curl

If lower-back fatigue is a concern, perform the seated cable row after heavier free-weight rows.

If middle-back development is your main priority, place it earlier in the workout.

Seated Cable Row vs Lat Pulldown

Both train the back, but they use different pulling patterns.

Seated Cable Row

• Horizontal pulling movement
• Greater middle-back involvement
• Strong scapular retraction component
• Trains rhomboids, trapezius and rear deltoids

Lat Pulldown

• Vertical pulling movement
• Strong lat involvement
• Trains the arms as they move down towards the torso
• Helps build pull-up strength

A complete back programme usually includes both horizontal and vertical pulling.

Seated Cable Row vs Barbell Row

Seated Cable Row

• More externally stable
• Lower demand on the hips and lower back
• Continuous cable resistance
• Easier to perform later in a workout
• Wide range of attachments

Barbell Row

• Requires greater trunk stability
• Trains the posterior chain more heavily
• Allows substantial free-weight loading
• Demands greater control of the hip hinge
• May produce more overall fatigue

Neither is better in every situation.

The barbell row provides greater whole-body demand, while the seated cable row makes it easier to concentrate on the upper and middle back.

Progressive Overload on the Seated Cable Row

Progress can come from:

• Adding weight
• Completing more repetitions
• Improving torso stability
• Increasing controlled range
• Pausing at the contracted position
• Slowing the return
• Using an additional set
• Improving symmetry between sides

Do not count a heavier weight as progress if it requires you to shorten the movement or swing backwards.

How Often Should You Perform Seated Cable Rows?

For most people:

• One to three times per week

can be effective.

The ideal frequency depends on:

• Total back-training volume
• Other rowing exercises
• Pulling frequency
• Recovery
• Training experience

There is no need to perform every handle variation in one workout.

Choose one variation, progress it for several weeks and change it when there is a clear reason to do so.

Frequently Asked Questions

Should My Back Be Completely Straight?

Your spine should remain controlled and close to neutral during a standard seated row.

Your shoulder blades can move forwards naturally. A small hip hinge may also be used, but avoid collapsing through the lower back.

Is a V-Grip Better Than a Long Neutral-Grip Bar?

Neither is universally better.

The V-grip keeps the elbows close and often allows heavier loading. A longer neutral bar gives the arms more room and may place greater emphasis on the middle and upper back.

Should I Pull to My Stomach or Chest?

Match the pulling point to the attachment and elbow path.

Pull a narrow grip towards the lower or middle abdomen. Pull a wider grip towards the upper abdomen or lower chest.

Why Do I Only Feel Cable Rows in My Biceps?

Possible causes include:

• Pulling with the hands
• Using too much weight
• Failing to engage the shoulder blades
• Excessively narrow grip
• Weak or fatigued back muscles

Reduce the resistance and focus on driving your elbows backwards.

Should I Squeeze My Shoulder Blades Together?

Yes, but only at the end of the pulling phase.

Allow them to move forwards again during the return rather than holding them permanently retracted.

Should I Lean Forward Like Arnold Schwarzenegger?

A controlled forward hinge can be used as an advanced variation.

It is not required, and beginners should first learn the exercise with a stable torso. Avoid bouncing or using spinal extension to throw the weight backwards.

Does the Seated Cable Row Work the Lower Back?

The lower back stabilises the torso during a strict row.

A dynamic forward-and-back version increases spinal-erector involvement, but dedicated posterior-chain exercises usually train the lower back more directly.

Mastering the Seated Cable Row

The seated cable row is most productive when you stop thinking about moving the handle and start thinking about moving your upper arms and shoulder blades.

Set your feet securely, keep a slight bend in your knees and begin with a tall, controlled torso. Allow your shoulder blades to move forwards as your arms extend, but do not let your chest collapse towards your thighs. Initiate the row by driving your elbows backwards, lift your chest and finish with a controlled contraction through the middle of your back.

A narrow V-grip is useful for keeping the elbows close and loading the lats, while a longer neutral-grip bar provides more room for the arms and can create a strong middle-back contraction. Wider grips and higher pulling points generally involve more of the rear deltoids, rhomboids and trapezius.

The Arnold-style forward reach can increase the range of motion and involve the lower back, but it should be used deliberately. A smooth hip hinge is different from uncontrolled swinging, and additional movement is only useful when it remains under control.

Choose a grip that feels comfortable, match the handle position to your elbow path and increase the weight only when you can keep the repetition consistent. Performed properly, the seated cable row is one of the most reliable exercises for building a strong, balanced and muscular back.

References

1. Lehman, G.J., Buchan, D.D., Lundy, A., Myers, N. and Nalborczyk, A. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3, 4.
2. Vasconcelos, C.M.W.A., Lopes, C.R., Almeida, V.M., Neto, W.K. and Soares, E.G. (2023). Effect of different grip position and shoulder-abduction angle on muscle strength and activation during the seated cable row. International Journal of Strength and Conditioning, 3(1).
3. Fenwick, C.M.J., Brown, S.H.M. and McGill, S.M. (2009). Comparison of different rowing exercises: Trunk muscle activation and lumbar spine motion, load and stiffness. Journal of Strength and Conditioning Research, 23(2), 350–358.
4. Saeterbakken, A.H., Fimland, M.S., Navarsete, J. and Kroken, T. (2015). Muscle activity, and the association between core strength, core endurance and core muscle activation in unilateral and bilateral row exercises. Journal of Strength and Conditioning Research, 29(9), 2469–2476.
5. Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.