Seated Cable Row
Horizontal pulling on a cable — builds mid-back strength with precise, comfortable loading.
Also called: cable row, seated row, machine row
Illustrations: Exercise data by RepDB (repdb.co)
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 the Seated Cable Row
- Pull the handle to your torso, driving elbows straight back.
- Squeeze the shoulder blades together at the end of the pull.
- Extend the arms back out with control, letting the shoulder blades stretch forward.
- Keep the torso upright — no leaning back to help the pull.
Seated Cable Row muscles worked
The Seated Cable Row works the back, biceps and rear shoulders.
Common Seated Cable Row 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
Standing Cable Row
Rowing a cable or band toward the torso while standing - trains the back and rear shoulders with the core working to hold you still.
Band Pull Apart
Pulling a resistance band apart at chest height — builds rear shoulder and upper back strength while reinforcing good posture.
Bent-Over Row
Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.
Biceps Curl
Curling weight from a long arm to the shoulder — direct arm strength; hammer grip (palms in) hits the forearms too.