Based on the biomechanical scanning protocol, here is the detailed analysis of the Seated Cable Row performance.
ACTIONABLE STEPS (Priority Order)
- 1Neutralize the Pelvis ("Close the Scissors"): You are currently locked in significant Anterior Pelvic Tilt (swayback). Before pulling, posteriorly tilt your pelvis slightly.
* *Cue:* "Sit on your back pockets, not your front pockets."
* *Cue:* "Pull your zipper up to your belly button."
- 2Eliminate the "Rocking" Momentum: You are initiating the pull by extending the hips and leaning back, rather than retracting the scapula. Keep the torso vertical and static.
* *Cue:* "Imagine there is a wall directly behind your back. Don't crash into it."
- 3engage Anterior Core to Fix Rib Flare: At the finish of the row (concentric), your ribs pop up, disconnecting the core. This puts the load into your lumbar spine instead of your lats.
* *Cue:* "Exhale sharply as you pull and keep your ribcage aimed down at your pelvis."
- 4Control the Eccentric (Release): Slow down the forward motion to 2-3 seconds to maximize hypertrophy and spinal safety.
* *Cue:* "Resist the weight on the way forward; don't let it pull you."
FORM OVERVIEW & SCORE
Form Quality Score: 6/10
The movement pattern demonstrates decent upper body strength and symmetrical pulling mechanics, but the spinal alignment is compromised. The user relies on a "hyperextension strategy," locking the lumbar spine into excessive arch and using momentum (hip extension) to move the weight, which reduces isolation of the back musculature and increases shear force on the lumbar vertebrae.
- Spinal Integrity: 4/10 (Excessive lordosis/extension).
- Movement Symmetry: 9/10 (Appears balanced from profile).
- Tempo Control: 6/10 (Concentric is momentum-heavy; eccentric is rushed).
- Range of Motion: 8/10 (Good reach, good contraction depth).
DETAILED ANALYSIS
Setup Position
- 00:00: The lifter sits with feet planted firmly on the platform, knees slightly bent (good).
- Pelvic Issue: There is a distinct Anterior Pelvic Tilt (APT). The lower back is aggressively arched.
- Thoracic Position: The chest is up, but the ribcage is flared open relative to the pelvis. This creates an "Open Scissor" posture where the core canister is compromised.
Eccentric Phase (The Release)
- 00:02 - 00:04: As the handle moves forward, the lifter hinges at the hips, leaning the torso forward.
- Biomechanics: While reaching forward (protraction) is good for the lats, the lifter maintains the rigid lumbar arch throughout the reach. This indicates the spinal erectors are tonically seizing rather than allowing the spine to move naturally or staying neutral.
- Shoulders: Good scapular protraction occurs at the very end of the range, allowing the lats to stretch.
Concentric Phase (The Pull)
- 00:04 - 00:05: Critical Fault: The movement initiates with the hips, not the back muscles. The torso swings backward from ~80 degrees to ~100 degrees.
- Velocity: The pull is explosive, but largely driven by this momentum shift. The weight is being moved by levering the body backward, which reduces the tension required from the lats and rhomboids.
- Rib Flare: As the elbows drive back, the ribcage elevates further (00:05), signaling a complete lack of rectus abdominis engagement.
Lockout/Top Position
- 00:06 & 00:13: At peak contraction, the elbows are driven well behind the torso (good retraction).
- Neck Position: The head remains relatively neutral, though there is some cervical tension visible as the trap muscles engage to compensate for the instability below.
- Load Distribution: Due to the backward lean, gravity is pulling the torso down, forcing the lower back muscles to hold the body up isometrically while the lats row. This competes for neural energy.
Rep-to-Rep Consistency
- The pattern is highly consistent across reps. The "swinging" rhythm is established early and maintained.
- 00:18 - 00:20: Fatigue does not seem to set in significantly, suggesting the weight might be manageable, or the momentum is making the lift too efficient (cheating the muscles).
Scoliosis Considerations
- Rigidity: The lumbar spine appears hyper-rigid. If scoliosis is present, this "locking into extension" is a common compensatory strategy to create false stability. By jamming the facet joints together in extension, the lifter avoids the muscular effort of rotational stability.
- Concave Side Compression: If there is a lumbar curve, this excessive extension combined with the heavy row load puts dangerous compressive forces on the concave side of the curve.
- Correction: A neutral spine (slightly more flexion than currently shown) is mandatory for scoliosis management to open the facet joints and prevent grinding.
Injury Risk Assessment
- High Risk: Lumbar Facet Joint Irritation. The combination of hyperextension + load + momentum creates high shear forces at L4/L5.
- Moderate Risk: Pars Interarticularis Stress. The repetitive rocking into extension under load mimics the mechanism for spondylolysis (stress fractures).
Programming Recommendations
- 1Immediate Modification: Reduce the weight by 15-20%. The current weight requires momentum to initiate.
- 2Corrective Drill: Dead Bug exercises to teach the sensation of keeping the ribs knitted down to the pelvis while extremities move.
- 3Variation Change: Switch to a Chest-Supported Row. This will physically prevent the "rocking" momentum and force the thoracic spine to do the work without compromising the lumbar spine.
- 4Mobility: Hip flexor stretching (couch stretch) to reduce the anterior pelvic tilt that is pulling the pelvis forward in the seated position.