Seated Cable Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Cable
Difficulty
Beginner
Type
Pull
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The Seated Cable Row is a compound pulling movement that primarily targets your back. Use for back development for optimal results.
Everything You Need to Know About the Seated Cable Row
The Seated Cable Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for back development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Seated Cable Row
Primary
Secondary
Stabilizers
Seated Cable Row form guide
- 1
Sit at the cable row machine.
- 2
Place feet on footrests.
- 3
Grip the handle with both hands.
- 4
Sit tall with slight forward lean.
- 5
Pull handle to your midsection.
- 6
Squeeze shoulder blades together.
What are the best tips for the Seated Cable Row?
Keep your back straight.
Pull to your belly button.
Don't lean back excessively.
Squeeze at the contraction.
What are common Seated Cable Row mistakes to avoid?
Rounding the back for optimal results.
A compromised back position during the Seated Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using too much momentum.
Bouncing or using momentum during the Seated Cable Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing at the top.
On pulling movements like the Seated Cable Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Leaning back too far.
A compromised back position during the Seated Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Seated Cable Row right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Seated Cable Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Seated Cable Row?
Other Variations
- Wide-Grip Row
- Close-Grip Row
- Single-Arm Cable Row
Variation Details
Dumbbell Row
One-arm version with dumbbell. Great for fixing imbalances.
T-Bar Row
Heavy barbell row variation. Excellent for back thickness.
Bent-Over Barbell Row
Free weight version. Requires more stability.
Machine Row
Fully supported version. Very beginner-friendly.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Seated Cable Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back straight.
- Control the weight.