Seated Cable Row
A smooth, back-friendly row with tension at every point of the range.
Drag to rotate
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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.