Cable Seated Row Exercise Images
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Cable Seated Row
Target Muscles
Equipment Required
Exercise Type
Weight & Reps
How To Do
Sit on the cable machine bench with your feet on the platform, back straight, and core engaged. Grab the handle with both hands and pull it toward your torso, keeping elbows close and squeezing your shoulder blades together. Pause briefly, then slowly return to the starting position without rounding your back.
Step-by-Step Instructions
- Sit on the bench of the cable machine with your feet firmly placed on the foot platform and knees slightly bent. Ensure your back is straight and your core is engaged.
- Grab the handle or bar attached to the cable with both hands, keeping your palms facing each other or in a neutral grip.
- Begin the movement by pulling the handle towards your torso, keeping your elbows close to your body. Focus on squeezing your shoulder blades together as you pull.
- Pause briefly when the handle reaches your torso, ensuring your back remains straight and your shoulders are not shrugged.
- Slowly extend your arms back to the starting position, maintaining control of the weight throughout the movement.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do cable seated rows work?
- Cable seated rows primarily target your middle and upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. They also engage your biceps and rear shoulders as secondary movers, making it an effective compound exercise for overall upper body strength.
- Is the cable seated row suitable for beginners?
- Yes, this exercise is beginner-friendly when performed with light weight and correct form. Beginners should focus on keeping a straight back, controlled movement, and avoid using momentum to pull the handle.
- What equipment do I need for cable seated rows, and are there alternatives?
- You need a seated cable row machine with a bench and foot platform. If you don’t have access to this equipment, resistance bands anchored at a low point or barbell bent-over rows can provide a similar training effect for the back.
- What are common mistakes to avoid when doing cable seated rows?
- Avoid rounding your lower back, shrugging your shoulders, or using excessive weight that forces poor form. Keep your elbows close to your body, maintain a neutral spine, and use a slow, controlled pull and release.
- How many sets and reps should I do for cable seated rows?
- For strength building, aim for 3–4 sets of 6–10 reps with heavier weight. For muscle endurance or toning, use lighter weight and perform 3 sets of 12–15 controlled reps.
- Are there variations of the cable seated row I can try?
- Yes, you can vary grip positions such as narrow, wide, or underhand to target different parts of your back. Single-arm cable rows and using a different handle attachment can also change muscle engagement and help fix imbalances.
- What are the benefits of doing cable seated rows?
- Cable seated rows help improve back strength, posture, and stability by working multiple upper body muscles. They also enhance pulling power for sports and daily activities, while reducing the risk of back injuries when performed with proper form.