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What is the essential action of a row?
The arms pull resistance toward the body while the trunk remains organised for the chosen variation. A chest-supported machine reduces the need to hold the torso against gravity; a bent row adds that demand through a sustained hip hinge. Neither is automatically superior for every goal.
Supported row: pull, then control the return
This schematic represents a machine with a chest pad. Other cable rows have different support arrangements.
Adjust and reach
Follow the machine instructions. Keep the feet supported, chest lightly against the pad and wrists aligned with the forearms.
Draw the elbows back
Pull the handles toward the body while the chest remains supported. Do not lean away from the pad to finish.
Return under control
Let the elbows extend gradually. Preserve the setup and avoid letting the resistance slam down.
Original movement schematic; sequence informed by ACE. A schematic for understanding a general movement, not an individual technique assessment or training prescription.
Start with a supported pulling path
ACE’s seated-row instructions place the torso upright and the chest lightly against the pad. Adjust the machine so the handles can be reached without distorting the setup. Begin with arms extended and wrists in line with the forearms. Brace the trunk enough to maintain position rather than pressing into the pad with a large lower-back arch. Pull by bending the elbows and bringing them toward the sides. The chest remains in contact with the support. This setup makes it easier to notice whether the arms are moving the resistance or the whole body is leaning back to move it.
END OF THE FREE PREVIEW
Continue with the rest of this lesson
- The return deserves equal attention
- A bent row adds a hinge
- Common mistakes and a useful comparison
- Locate the moving parts in a supported row
- What a machine number cannot tell you
Self-check
What changes when a seated row is completed by leaning back?
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Original material & reading scope
Movement instruction ACE — Seated Row exercise instructions
Full written exercise instructions read. Images not reproduced; publication date unavailable, access year shown.
Checked 2026-09-21 · 2026
Open original source Lessons using this sourceMovement instruction Catalyst Athletics — Bent Row
Original coach instructions read; embedded video not watched. Publication date absent; access year shown.
Checked 2026-09-21 · 2026
Open original source Lessons using this source