Cable Seated Row
Auto DetectedA seated horizontal pull on a cable machine that targets the lats, rhomboids, and mid-traps to build back strength, improve posture, and enhance upper-body pulling power.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Lower Back, Forearms
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
3/10Erector Spinae
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the cable row bench with feet braced on the platform, knees slightly bent. Grasp the V-handle with a neutral grip, arms extended, and torso upright with a neutral spine.
- Retract your shoulder blades to initiate the pull.
- Drive elbows back close to your sides.
- Pull the handle toward your lower ribs.
- Squeeze your back at the peak contraction.
- Pause briefly while maintaining the squeeze.
- Extend arms slowly to return to start.
- Allow shoulder blades to protract without rounding your back.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Keep elbows close to body.
- Maintain upright torso.
- Drive with back, not arms.
- Brace core throughout.
Breathing
Exhale as you pull the handle toward your torso; inhale during the controlled return.
Tempo
2-1-2
Range of Motion
From arms fully extended with shoulders protracted to handle touching lower ribs with shoulder blades fully retracted.
Safety
Safety Notes
- Avoid rounding spine or using momentum.
- Start with light weight to master form.
- Keep shoulders down away from ears.
- Consult professional if lower back issues exist.
- Do not lock knees on platform.
Spotting
Not typically required; use machine's weight stack for safety. For heavy sets, have a partner monitor form.
Common Mistakes
- Leaning back with momentum.
- Shrugging shoulders upward.
- Rounding lower back.
- Flaring elbows out wide.
- Using biceps to pull.
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion for arm extension
- Thoracic spine mobility for retraction
Build Up First
- Basic hip hinge awareness
- Familiarity with pulling movements like rows
Also known as
Seated Cable Row, Cable Row
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