Cable Seated Row
Auto DetectedA seated cable exercise that targets the lats and mid-back for thickness and width, using a horizontal pulling motion. It is effective for building pulling strength and improving posture.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Lower Back, Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps
Biceps
7/10Long Head, Short Head
Shoulders
5/10Rear Delts
Lower Back
3/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets.
How to Perform
Sit on the bench with knees slightly bent and feet braced firmly against the foot plate. Lean forward to grasp the V-bar handle and sit upright, maintaining a slight arch in your lower back.
- Initiate the pull by driving your elbows back, squeezing your shoulder blades together.
- Pull the handle towards your abdomen until it touches your torso.
- Pause and hold the peak contraction in your back muscles.
- Slowly extend your arms forward, controlling the weight stack throughout the return phase.
- Maintain an upright posture and resist excessive forward lean.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Elbows close to sides
- Chest up and proud
- Maintain upright torso
- Control the return
Breathing
Inhale as you extend your arms and exhale forcefully as you pull the handles toward your body. Brace your core throughout the movement.
Tempo
2-1-1
Range of Motion
Start with arms fully extended and weight lifted off the stack. Pull until the handle touches the abdomen and the shoulder blades are fully retracted.
Safety
Safety Notes
- Do not round your lower back under load, maintain a neutral spine.
- Use slow, controlled movements to protect the shoulder joints.
Spotting
Not recommended; the cable machine provides inherent safeties. Use less weight or stop the set if form fails.
Common Mistakes
- Excessive rocking or leaning back
- Hunching the shoulders forward
- Using momentum to pull the weight
- Shrugging the traps excessively
When to Avoid
- Acute lower back pain or injury
- Severe shoulder impingement
Flexibility Needed
- Sufficient shoulder extension and retraction capability
Build Up First
- Ability to maintain a neutral spine while seated
- Basic understanding of scapular retraction
Also known as
Machine Seated Cable Row, Seated Row, Machine Low Row, Low Row Machine, Cable Rows
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
V-Bar Seated Cable Row
Single Cable Machine, V-Bar Cable Attachment
Lats
Cable Seated Row
Single Cable Machine
Lats
Cable Rope Upright Row
Single Cable Machine, Rope Cable Attachment
Shoulders, Traps
Cable Single-Arm Row
Single Cable Machine
Lats
Cable Wide Hammer-Grip Seated Row
Crossover Cable Machine, Wide Hammer Grip Cable Attachment
Lats
Machine Seated Row
Machine Alternate Arm Curl
Lats
Cable Single-Arm Lat Pulldown
Single Cable Machine, Handle Cable Attachment
Lats
Cable Straight-Arm Pulldown
Single Cable Machine, Bar Cable Attachment
Lats
Cable Seated Russian Twist
Single Cable Machine
Obliques
Dumbbell Seated Shrug
Dumbbells, Flat Bench
Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
