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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
Also works
- Equipment
- Cable, Row station
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the seated cable row
- 1Sit with your feet on the platform and knees slightly bent, holding the handle with straight arms.
- 2Sit tall with your chest up.
- 3Pull the handle to your belly, squeezing your shoulder blades together.
- 4Let the arms extend forward and the shoulder blades spread before the next rep.
When to pick it: Pick it for back volume when you want to protect the lower back.
Form cues
- Chest proud
- Squeeze for a second
- Torso nearly still
Common mistakes
- Rocking back and forth to move the weight
- Rounding forward at the stretch
- Pulling to the chest with the elbows flared
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
