What muscles does the Cable Front Seated Row work?

The Cable Front Seated Row primarily targets the muscles of your back, especially the latissimus dorsi and rhomboids. It also engages the biceps and shoulders as secondary muscles, helping improve pulling strength and posture.

What equipment do I need for the Cable Front Seated Row, and are there alternatives?

You need a cable machine with a seated bench to perform the Cable Front Seated Row. If you don’t have access to a cable machine, you can perform similar movements with resistance bands, a seated barbell row, or a dumbbell row for a comparable back workout.

Is the Cable Front Seated Row suitable for beginners?

Yes, beginners can safely perform the Cable Front Seated Row because it provides a controlled range of motion with adjustable resistance. Start with a lighter weight to focus on proper form and gradually increase as your strength improves.

What are common mistakes to avoid while doing the Cable Front Seated Row?

Avoid rounding your lower back or leaning too far forward, as this can strain your spine. Also, don’t use momentum to pull the cable focus on squeezing your shoulder blades together and keeping your movements slow and controlled.

How many sets and reps should I do for the Cable Front Seated Row?

For general strength and muscle building, aim for 3–4 sets of 8–12 reps. Beginners may benefit from 2–3 sets with lighter weights, while advanced lifters can adjust reps and resistance based on their training goals.

What safety tips should I follow when performing the Cable Front Seated Row?

Keep your core engaged and maintain a neutral spine throughout the movement to protect your lower back. Always control the weight on the return phase and avoid jerking the cable to prevent shoulder strain.

Are there variations of the Cable Front Seated Row I can try?

Yes, you can vary the grip by using a wide bar, narrow V-handle, or single handles to target different muscles in your back and arms. You can also adjust the cable height or use a standing position to change the movement’s emphasis.

Cable Front Seated Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Strength Machine

Bench

Exercise Type

Weight & Reps

How To Do

Sit upright on the bench with your feet planted and grasp the cable handle with both hands, arms extended. Pull the handle toward your torso by bending your elbows and squeezing your shoulder blades together, keeping your back straight. Pause briefly, then slowly return to the starting position with control.

Step-by-Step Instructions

Sit on the bench of the cable machine with your feet firmly placed on the footrests or floor for stability.
Adjust the cable machine to the appropriate height and attach a straight bar or handle to the pulley.
Grasp the handle with both hands, keeping your arms extended and your back straight.
Engage your core and pull the handle towards your torso by bending your elbows and squeezing your shoulder blades together.
Keep your elbows close to your body as you pull the handle to your midsection.
Pause briefly at the top of the movement, ensuring a full contraction of your back muscles.
Slowly extend your arms back to the starting position, maintaining control of the weight.
Repeat the movement for the desired number of repetitions.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable Seated Row

Back

Strength Machine • Bench

Cable Straight Back Seated Row

Back

Strength Machine • Bench

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Barbell Bent-Over Row

Back

Barbell

Frequently Asked Questions

What muscles does the Cable Front Seated Row work?: The Cable Front Seated Row primarily targets the muscles of your back, especially the latissimus dorsi and rhomboids. It also engages the biceps and shoulders as secondary muscles, helping improve pulling strength and posture.
What equipment do I need for the Cable Front Seated Row, and are there alternatives?: You need a cable machine with a seated bench to perform the Cable Front Seated Row. If you don’t have access to a cable machine, you can perform similar movements with resistance bands, a seated barbell row, or a dumbbell row for a comparable back workout.
Is the Cable Front Seated Row suitable for beginners?: Yes, beginners can safely perform the Cable Front Seated Row because it provides a controlled range of motion with adjustable resistance. Start with a lighter weight to focus on proper form and gradually increase as your strength improves.
What are common mistakes to avoid while doing the Cable Front Seated Row?: Avoid rounding your lower back or leaning too far forward, as this can strain your spine. Also, don’t use momentum to pull the cable focus on squeezing your shoulder blades together and keeping your movements slow and controlled.
How many sets and reps should I do for the Cable Front Seated Row?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps. Beginners may benefit from 2–3 sets with lighter weights, while advanced lifters can adjust reps and resistance based on their training goals.
What safety tips should I follow when performing the Cable Front Seated Row?: Keep your core engaged and maintain a neutral spine throughout the movement to protect your lower back. Always control the weight on the return phase and avoid jerking the cable to prevent shoulder strain.
Are there variations of the Cable Front Seated Row I can try?: Yes, you can vary the grip by using a wide bar, narrow V-handle, or single handles to target different muscles in your back and arms. You can also adjust the cable height or use a standing position to change the movement’s emphasis.