Seated Cable Row

Horizontal pulling on a cable — builds mid-back strength with precise, comfortable loading.

Setup

Sit at the cable row station, feet on the platform, knees softly bent. Grab the handle with arms extended and a flat back.

How to do it

1. Pull the handle to your torso, driving elbows straight back.
2. Squeeze the shoulder blades together at the end of the pull.
3. Extend the arms back out with control, letting the shoulder blades stretch forward.
4. Keep the torso upright — no leaning back to help the pull.

Common mistakes

• Rocking the torso back and forth to add momentum.
• Rounding the lower back during the stretch.
• Shrugging the shoulders up toward the ears at the finish.

Scale it

Easier: Lighter weight, shorten the range slightly.

Harder: Pause 1–2 seconds at full contraction.

Pairs well with