Seated Cable Row Exercise Images
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Seated Cable Row
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Weight & Reps
How To Do
Sit upright on the cable row machine with your feet on the platform and grasp the rope attachment with both hands, arms extended. Pull the rope toward your torso by squeezing your shoulder blades together and keeping your elbows close to your body. Maintain a straight back throughout the movement for proper form.
Step-by-Step Instructions
- Sit on the bench of the cable row machine with your feet securely placed on the foot platform and knees slightly bent. Ensure your back is straight and your chest is up.
- Grab the rope attachment with both hands, keeping your palms facing each other.
- Extend your arms fully while maintaining a slight bend in your elbows, allowing the weight stack to lower without losing tension. This is your starting position.
- Pull the rope attachment towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull.
- Continue pulling until your hands are near your abdomen or just below your chest. Squeeze your shoulder blades together at the peak of the movement.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles does the Seated Cable Row work?
- The Seated Cable Row primarily targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps, rear deltoids, and lower back as secondary muscles, making it an effective compound pulling exercise.
- What equipment do I need for a Seated Cable Row and are there alternatives?
- This exercise requires a cable row machine with a bench and foot platform, typically found in most gyms. If you don’t have access to one, you can mimic the movement using resistance bands anchored at a low point or with dumbbell or barbell rows.
- Is the Seated Cable Row suitable for beginners?
- Yes, it is beginner-friendly as the machine provides guided resistance and a stable setup. Start with light weight to focus on learning proper posture, keeping your back straight, and performing controlled movements.
- What are common mistakes to avoid when doing Seated Cable Rows?
- Avoid rounding your lower back, jerking the cable, or using excessive weight that compromises form. Keep your torso upright, elbows close to your body, and move through a full range of motion to maximize results and prevent injury.
- How many sets and reps should I do for Seated Cable Rows?
- For strength training, aim for 3–4 sets of 6–10 reps with heavier weight. For muscle endurance or hypertrophy, use moderate weight for 3–4 sets of 10–15 reps, ensuring controlled tempo and proper muscle engagement.
- What safety tips should I follow when performing the Seated Cable Row?
- Always warm up before starting, keep your core engaged, and avoid leaning back excessively during the pull. Choose a weight you can control and maintain smooth, steady movements to protect your spine and shoulders.
- Are there variations of the Seated Cable Row I can try?
- Yes, you can vary grip width, use different attachments like a V-bar or rope, adjust the seat height, or perform single-arm cable rows for unilateral strength. These variations help target different back muscles and prevent workout plateaus.