The seated cable row pulls a handle toward the abdomen while you sit with your feet braced, keeping constant tension on the lats and mid-back with minimal strain on the lower back. It is suitable for beginners and for building back thickness.
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4
Sets
12
Reps
Cable
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Back
➕
Secondary
Biceps
📋 How To Perform Seated Cable Row
1
Sit with feet braced on the platform, knees slightly bent, grip the handle.
2
Sit tall, chest up, and pull the handle toward your lower torso.
3
Squeeze your shoulder blades together at the end of the pull.
4
Extend your arms back out slowly, allowing a full stretch.
5
Keep your torso still — don't rock back and forth to add momentum.
💡 Benefits of Seated Cable Row
Builds the lats, rhomboids and mid-traps with a smooth, stable motion, and it is easy to adjust the weight and the grip. It is also easier on the lower back than a bent-over row.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 10 to 12 reps with a pause at the contraction. Sit tall, pull the elbows back past the torso and squeeze the shoulder blades together.
⚠️ Common Mistakes to Avoid
Leaning far back and forward to move the weight
Shrugging the shoulders as you pull
Rounding the back in the stretched position
✅ Pro Tips
Sit tall and pull the elbows back past the torso
Pause and squeeze the shoulder blades together for a second
🛡️ Safety Notes
Low risk. Avoid rocking the torso heavily, which shifts the load onto the lower back, and keep the knees slightly bent.
