Seated cable row/ correct form

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I have been weight training for about ten years now but have only been doing seat cable rows for maybe 4 years. One thing that has always frustrated me about weight training is that I have heard and read so many different opinions on the form of this exercise. Lately at the gym I see people doing it in a very slow manner where they are barely moving forward at all, allowing for very little stretch after the contraction. I know it's difficult to explain but I have always done this exercise in a different fashion with a lot more movement and in a quicker pace. Any thoughts on this? Does anyone know of any websites that might show the correct (if there is one) form?
 
i dont think there is just one way but the way you do them sound like the way ive been tought, i pull in intensly, then let it out far slowly so i stretch my back ..... maybe we both do them wrong, good question though
 
Stretching them out is fine, but it's not really helping you much - it's just hyperextension.

You have to think about the range of motion of your shoulders. Roll them forward as far as they'll go, then roll them back as far as they'll go. This is as far as you need to move to exercise them. Any more than this, and you're no longer working on your shoulders/back.
 
Fil's description is good. Let the shoulders move forward so you get the full range of motion.
should not be leaning forward. seated rows aren't for the lower back (which some people debate, but I've heard of lower back injuries related to bad form on this one)
 
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