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Exercise

Seated Cable Row

The Seated Cable Row is a machine-based back exercise that helps build upper-body pulling strength with controlled, steady resistance.

Strength exercises

Bodybuilding exercises

Powerlifting exercises

Back

Arms

Cable

Fatigue level

Low 2/3 High

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Seated Cable Row

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Seated Cable Row

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The Seated Cable Row is a controlled pulling exercise that targets the muscles of the upper and mid back while allowing constant tension throughout the movement. Using a cable machine helps guide the motion, making it easier to focus on proper technique and muscle engagement.

The exercise primarily strengthens the lats, rhomboids, and mid traps, while the arms assist during the pull. Because the resistance stays consistent from start to finish, the Seated Cable Row is effective for building back strength, improving posture, and reinforcing balanced upper-body development.

Thanks to its stable seated position, this movement reduces momentum and lower-back strain, making it suitable for beginners and advanced lifters alike. It fits well into strength-focused programs and is commonly used to build a stronger, more controlled pulling pattern.

How to Perform the Seated Cable Row

Sit upright on the cable row bench with your knees slightly bent and feet firmly placed on the footrests.
Grab the handle with both hands using a neutral grip (palms facing each other) and extend your arms fully in front of you.
Pull your shoulders back and down, keeping your chest up and core braced as you prepare to initiate the movement.
Exhale as you pull the handle toward your torso, driving your elbows back and keeping them close to your body.
Maintain a strong, upright posture throughout the movement, avoiding the tendency to lean backward to generate momentum.
At the end position, squeeze your shoulder blades together while the handle touches your lower abdomen, holding briefly for 1-2 seconds.
Inhale as you slowly return the handle to the starting position with controlled movement, allowing your arms to fully extend without rounding your shoulders forward.
Maintain tension in your back muscles throughout the exercise, never allowing the weight stack to rest between repetitions.

Important information

Keep your back straight throughout the entire movement—never round your spine or use momentum to move the weight.
Focus on pulling with your back muscles rather than your arms by initiating the movement by retracting your shoulder blades.
Adjust the seat height so the cable pulley aligns with your mid-chest for optimal biomechanics and to target the correct muscles.
If you experience lower back pain, decrease the weight and check that you're maintaining proper form with a neutral spine position.

FAQ - Seated Cable Row

What muscles does the Seated Cable Row primarily target?

The Seated Cable Row primarily targets the latissimus dorsi (lats), while also significantly engaging the trapezius muscles and rhomboids. Your biceps, rear deltoids, and forearm muscles work as secondary movers during this compound exercise.

How can I ensure proper form during the Seated Cable Row?

Maintain a straight back with a slight forward lean, pull the handle toward your lower abdomen by driving your elbows back, and avoid using momentum by controlling the movement in both directions. Keep your chest up and shoulders retracted throughout the exercise to maximize back engagement and minimize injury risk.

How often should I include Seated Cable Rows in my workout routine?

Incorporate Seated Cable Rows 1-2 times weekly, performing 3-4 sets of 8-12 reps for muscle growth or 4-6 sets of 4-6 reps for strength development. Allow 48-72 hours of recovery between training sessions that target the same muscle groups.

What are the best handle attachments for targeting different areas of the back?

Use a wide bar attachment to emphasize outer lats and upper back width, a V-handle to target mid-back thickness and rhomboids, or a single-arm handle for addressing muscle imbalances. Experiment with different attachments throughout your training cycles to stimulate all areas of your back musculature.

What are common mistakes to avoid with the Seated Cable Row?

Avoid rounding your lower back, using excessive weight that causes jerking motions, and relying on arm strength rather than back engagement. Don't fully extend your arms at the bottom position as this can place unnecessary stress on your shoulder joints and diminish tension on the target muscles.

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Primary Muscles

Lats

Secondary Muscles

Biceps Rear Delts

Muscle Groups

Back Arms

Mechanic

Compound

Risk Areas

Lats Biceps

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Workouts with Seated Cable Row

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The full body includes all major muscle groups, such as the chest, back, shoulders, arms, core, and legs. In these workouts, the areas are trained together in each session to maximize efficiency and overall fitness. Core compound movements like squats, deadlifts, bench presses, and rows create a strong foundation by working multiple muscles at once, helping you build strength, improve balance, and burn more calories. These exercises are complemented by targeted isolation work to address specific muscles and support balanced development throughout your entire body.

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