Seated Cable Row

Setup

1. Attach a V-bar or close-grip handle to the low pulley of a cable machine.
2. Sit on the bench with your feet firmly placed on the footrest, knees slightly bent.
3. Lean forward and grasp the handle with both hands, palms facing each other.
4. Sit upright, pulling the handle towards you until your torso is perpendicular to the floor.

How to perform the Seated Cable Row

1. Keeping your back straight and core engaged, pull the handle towards your lower abdomen.
2. Squeeze your shoulder blades together at the peak of the contraction.
3. Hold briefly for a peak contraction, feeling your back muscles work.
4. Slowly extend your arms back to the starting position, controlling the weight.
5. Allow for a slight stretch in your lats as you fully extend.
6. Repeat for the desired number of repetitions.

Trainer form cues

• Keep your back straight, avoiding rounding or arching excessively.
• Initiate the pull with your back muscles, not just your arms.
• Squeeze your shoulder blades together at the end of the pull.
• Control the eccentric (return) phase of the movement.
• Maintain a slight lean back at the end of the pull, but don't recline too much.
• Keep your elbows close to your body throughout the movement.

Common mistakes

• Rounding the back: Keep your spine neutral and chest up.
• Using momentum/leaning too much: Maintain a stable torso, only a slight lean back.
• Pulling with biceps only: Focus on engaging your back muscles.
• Shrugging your shoulders: Keep shoulders down, away from your ears.
• Not using full range of motion: Fully extend and contract for optimal results.

Muscles worked

Primary: Middle Back, Lats

Secondary: Biceps, Forearms, Shoulders, Traps

Recommended rep ranges

Breathing and tempo

Breathing: Exhale as you pull the handle towards you, and inhale as you return to the starting position.

Tempo: 2-1-2-0

Seated Cable Row FAQs