LongformLongform · Movement study
Row
Practice horizontal pulling and trunk stability, training the mid-back, latissimus dorsi, and elbow flexion.
Current example: Seated Cable Row。Start with a horizontally directed pull from a stable seat.
Scene controls: arrow keys rotate; + / − zoom. Camera controls also support every operation.
Loading 3D. A 2D illustration on the same timeline is available now.
Sit holding the cable handle with feet stable against the platform and knees naturally bent.
Lines show grip points or joint paths; dots mark the start and extension checkpoints, with the finish returning to the start. A dead-bug cycle illustrates both sides; actual repetitions are counted per side. The range is illustrative, not a required depth.
Original joint models and animations are teaching illustrations without motion capture or individual calibration. Playback starts paused. Reduced-motion use can inspect checkpoints and the timeline. Camera rotation spans 360°, and zoom only changes viewing distance.
Paused by default. Choose a checkpoint or play to observe a full repetition.
Observation and Equipment
Equipment: Seated cable-row machine
- Keep feet stable, knees naturally bent, and torso steady.
- Pull the handle toward the torso with elbows on a comfortable path.
- Return slowly without forceful torso swinging.
Joints: Shoulder joint and shoulder-blade region, Elbow joint, and Trunk-stability region
Safety and Scope
- Adjust seat and weight first; avoid moving the load by swinging the lower back.
- Stop and assess back or shoulder pain.
Movement-learning information for healthy adults without known exercise contraindications. Sources are reviewed; this does not replace on-site technique assessment.
Reduce Difficulty
- Use a light seated cable row, stabilizing the torso and controlling the return first.
Adjustment Boundaries
- Adjust under the plan only after controlled pulling and returning. More backward lean is not progress.
Movement Information Sources
- Mayo Clinic · Strength training: Get stronger, leaner, healthier (reviewed: 2026-10-14）
- Mayo Clinic · Strength training: How-to video collection (reviewed: 2026-10-14）
- American Council on Exercise · Seated Row (reviewed: 2026-10-14）
Sources support movement information and safety boundaries. Original model proportions, coordinates, and animation timing are teaching design, not source measurements or personal training prescriptions.