How to do a Seated Cable Row
The seated cable row is a horizontal pulling exercise performed at a low cable station, drawing a handle toward your midsection while seated. It targets the mid-back and lats with constant cable tension and minimal lower back load. It is suitable for beginners and a staple for anyone building back thickness and posture.
- Primary muscles
- Upper back (rhomboids, middle traps), Back (latissimus dorsi)
- Also works
- Rear deltoids, Biceps, Forearms
- Equipment
- Cable row machine, V-bar or straight bar handle
- Level
- Beginner
Step by step
- Sit at the cable row station and set your feet firmly on the platform with knees slightly bent.
- Grab the handle and sit back until your arms are straight and your torso is upright.
- Lift your chest and brace your core so your lower back stays in a natural arch.
- Pull the handle toward your stomach by driving your elbows back and drawing your shoulder blades together.
- Hold for a moment with the handle near your midsection and your shoulders down.
- Extend your arms slowly back to the start, letting your shoulder blades spread without rounding your back.
Coaching cues
- Lead with your elbows and keep your wrists straight.
- Keep your torso still; a small lean is fine, rocking is not.
- Keep your shoulders away from your ears at the end of each pull.
Common mistakes
Rocking the torso
Hold an upright position and lower the weight until your arms and back can move it on their own.
Rounding forward on the return
Let your arms extend and shoulder blades stretch while your spine stays tall.
Shrugging
Keep your shoulders down and think about pulling your elbows back, not up.
Stopping short
Bring the handle all the way to your stomach and pause to finish each rep.
Sets and reps
Strength
4–5 sets of 5–8 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
What muscles does the seated cable row work?
It mainly works the mid-back muscles such as the rhomboids and middle traps, plus the lats. The rear delts, biceps, and forearms assist.
Which handle is best for seated cable rows?
A close neutral-grip V-bar is the most common and lets you pull to the stomach comfortably. A wider straight bar shifts more emphasis to the upper back and rear delts.
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