3D Back Anatomy Exercise Guide

Welcome to this anatomical breakdown of the seated cable row, an essential exercise

for back development. Begin with your feet firmly planted, knees slightly bent, and maintain a

neutral spine throughout the movement. As you pull the handle toward your midsection,

notice the intense activation of the latissimus dorsi muscles. At the peak of the movement,

retract your scapula to fully engage the trapezius and rhomboid muscles. Slowly release the

weight, controlling the eccentric phase to maintain tension and promote muscle growth and

stability. Consistency in form ensures maximum results and prevents injury. Master the row

for a stronger, healthier back.