Seated Row (Cable) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Seated Row (Cable) Exercise Demo

Exercise Profile

Exercise Equipment

Cable

Primary muscles

Upper Back, Lats

Secondary muscles

Biceps

Exercise Category

Horizontal Pull

Seated Row (Cable) Muscles Worked

Front

Back

MuscleSet

Upper Back

45.5%

Lats

36.4%

Biceps

18.2%

Seated Row (Cable) Overview

The seated cable row is a classic horizontal pulling exercise that targets the upper and middle back, particularly the lats and rhomboids. Its cable setup provides constant tension, allowing lifters to build muscular endurance, size, and mind-muscle connection. Seated rows are beginner-friendly and scalable, making them great for all training levels. A neutral spine, retracted scapulae, and controlled pulling mechanics are essential for targeting the right muscles and avoiding lower back involvement. Different grips and attachments can shift the focus to various parts of the back and arms, adding versatility to your pulling arsenal.

Why Do The Seated Row (Cable) ?

Seated Row (Cable) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Seated Row (Cable)

1. Sit at the cable machine with feet braced on the platform and a neutral grip handle. 2. Grab the handle and sit tall, keeping your spine straight. 3. Pull the handle toward your lower ribcage by squeezing your shoulder blades together. 4. Slowly extend arms back to the start without leaning forward or losing posture.

Machine Tips

Adjust the seat and foot platform so your knees are slightly bent and chest remains upright during the row.

How to Progress

Increase resistance, slow down the eccentric, pause at peak contraction, or use a wider grip for variation.

PROGRAMS WITH Seated Row (Cable)