Seated Row (Cable)
The seated row is one of the most beginner-friendly back exercises, allowing controlled resistance and range of motion.
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.
Seated Row (Cable) Muscles Worked
How to Do the Seated Row (Cable)
- 01
Sit at the cable machine with feet braced on the platform and a neutral grip handle.
- 02
Grab the handle and sit tall, keeping your spine straight.
- 03
Pull the handle toward your lower ribcage by squeezing your shoulder blades together.
- 04
Slowly extend arms back to the start without leaning forward or losing posture.
Form & Technique Tips
Adjust the seat and foot platform so your knees are slightly bent and chest remains upright during the row.
⚠ Injury Risks
Lower back rounding, shoulder strain from overextending, wrist discomfort if grip is too narrow or wide
Maintain a neutral spine and avoid excessive torso movement to protect lower back and shoulders.
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.
Taking It Further
Increase resistance, slow down the eccentric, pause at peak contraction, or use a wider grip for variation.
Train With Boostcamp
These free programs include the Seated Row (Cable). Follow a structured plan, track your progress, and get stronger in the Boostcamp app.
Find a Coach
Follow a structured program and track your Seated Row (Cable) progress in the Boostcamp app.
Similar Exercises
Start for free today.