Seated Cable Row
Muscles worked
Instructions
- 1For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- 2Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 3With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- 4Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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About Seated Cable Row
The seated cable row is done sitting, pulling a handle toward the abdomen against the cable's resistance, torso upright and legs slightly bent. The constant tension recruits the mid-back, the lats and the biceps, making it a key exercise for building back thickness and improving posture. Pull the elbows back while squeezing the shoulder blades, chest open, without shrugging or using back momentum. A slight sway is tolerable to start the load, but the exercise must stay controlled and centred on the back contraction, not turn into a whole-body movement.
check_circleBenefits
- check_circleBuilds back thickness and the rhomboids
- check_circleConstant cable tension throughout the range
- check_circleImproves posture by strengthening the mid-back
- check_circleRecruits the biceps as synergists, useful for grip strength
- check_circleBeginner-friendly thanks to the cable's guided path
lightbulbExecution tips
- lightbulbKeep the torso upright and back braced, without swinging
- lightbulbPull the handle to the navel by driving the elbows back
- lightbulbSqueeze the shoulder blades at the end of the pull
- lightbulbLet the arms stretch forward without rounding the back
- lightbulbExhale during the pull, inhale as you release
warningCommon mistakes
- warningRocking back and forth to swing the weight
- warningRounding the back during the stretch phase
- warningPulling too high toward the chest instead of the abdomen
- warningShrugging the shoulders instead of driving the elbows back
- warningLocking the knees instead of keeping a slight bend
tuneVariations and alternatives
- tuneWide-grip cable row — pronated wide bar, targets the upper back and traps more
- tuneV-handle cable row — narrow neutral grip, emphasizes mid-back thickness
- tuneSingle-arm low-cable row — trains each side independently and corrects imbalances
- tunePaused cable row — 2-second pause with shoulder blades squeezed to intensify the work
person_checkWho it's for and level
The seated cable row suits every level, from beginners discovering back-muscle activation to advanced lifters using it as a finisher for thickness. The cable's guided path keeps the movement safe and lets you focus on contraction rather than balancing the load, a real advantage for anyone new to back training. Experienced lifters appreciate it for adding targeted volume after vertical pulls and free-weight rows, with the option to vary grips to hit different angles.
shieldSafety and precautions
The seated cable row places real static load on the lower back: anyone with low-back pain should keep the torso more upright and shorten the stretch range to limit lumbar strain. Avoid excessive torso swinging, which shifts load from the back muscles to the spine and raises injury risk. Anyone with shoulder pain should watch elbow position and avoid pulling too high toward the chest. As always, start with a moderate load to confirm technique before adding weight.
calendar_monthWhere to place it in your program
Place the seated cable row second or third in a back session, after a basic vertical pull like pull-ups or lat pulldowns. Work 3 to 4 sets of 8 to 12 reps for hypertrophy, resting 60 to 90 seconds between sets. As a finisher, one longer set of 15 to 20 reps with a moderate load helps fully fatigue the muscle at the end of the session. It fits equally well in a push/pull/legs split or a dedicated back-and-biceps day.
helpFrequently asked questions
Which handle should I use for the seated cable row?
A V-handle (close neutral grip) targets thickness, while a wide pronated bar recruits more of the upper back.
Should I lean back during the row?
A slight lean at the end of the pull is fine, but avoid swinging, which shifts the effort from the back to the lower spine.
Should I pull toward the abdomen or the chest?
Toward the navel or lower ribs, elbows along the body: you target the mid-back and lats. Higher toward the chest, elbows flared, you recruit the upper back and rear shoulders more.
How often should the seated cable row appear in a back program?
Once or twice a week is enough alongside a vertical pull like lat pulldowns or pull-ups.
Does the seated cable row replace the barbell row?
No, it complements it: the cable gives constant tension and a guided path, while the barbell row builds more raw strength.
What tempo maximizes the effect on the back?
A controlled 1-2 second pull, a one-second pause at full contraction, then a slow 2-3 second return.
Can this exercise be done with wrist pain?
Yes, by using a neutral handle or a rope attachment instead of a rigid bar, which clearly reduces wrist strain.
Should I look straight ahead during the pull?
Yes, keeping a fixed gaze and a neutral neck avoids compensating with the head and helps keep the spine aligned.
Can this exercise be done without gym equipment?
Yes, with a resistance band anchored to a low fixed point, reproducing the same pulling path toward the abdomen.
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