Cable Seated Row Exercise Images
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Cable Seated Row
Target Muscles
Equipment Required
Exercise Type
Weight & Reps
How To Do
Sit upright on the cable row machine with your feet on the platform and hands gripping the handle. Pull the handle toward your torso by squeezing your shoulder blades together and keeping your elbows close to your body, then slowly return to the starting position. Keep your back straight and avoid rounding your shoulders throughout the movement.
Step-by-Step Instructions
- Sit down on the bench of a cable rowing machine and place your feet securely on the foot platform, ensuring your knees are slightly bent but not locked.
- Grab the handle with both hands, keeping your palms facing each other (neutral grip) or as per the handle design.
- Sit upright with your back straight, chest out, and shoulders pulled back. Avoid rounding your back.
- Extend your arms fully while maintaining a slight bend in your elbows, allowing the weight stack to lower without losing control.
- Pull the handle 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 the handle reaches your midsection or just below your chest, squeezing your shoulder blades together at the peak of the movement.
- 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 does the cable seated row work?
- The cable seated row primarily targets the muscles of the back, especially the latissimus dorsi and rhomboids. It also engages secondary muscles including the biceps, rear deltoids, and forearms, helping improve posture and overall pulling strength.
- Is the cable seated row suitable for beginners?
- Yes, beginners can perform the cable seated row as long as they use proper form and start with a manageable weight. It’s a stable, machine-based exercise that allows controlled movement, making it easier to learn than free-weight rowing variations.
- What equipment do I need for a cable seated row and are there alternatives?
- You need a cable row machine with a bench and a foot platform to perform this exercise correctly. If you don’t have access to one, you can try resistance band seated rows, dumbbell bent-over rows, or a T-bar row as effective alternatives.
- What is the recommended set and rep range for cable seated rows?
- For general strength and muscle growth, aim for 3–4 sets of 8–12 reps with good form. To build endurance, you can use lighter weight and perform 12–15 reps, focusing on slow and controlled movements.
- What are common mistakes to avoid when doing cable seated rows?
- Common mistakes include rounding the lower back, using too much momentum, and letting the shoulders shrug forward. Keep your core engaged, maintain a straight back, and focus on pulling with the back muscles rather than just the arms.
- Are there safety tips I should follow for cable seated rows?
- Always adjust the seat and foot platform so your knees are slightly bent and your wrists are in a neutral position. Avoid jerking the cable and start with a weight you can control throughout the full range of motion to reduce injury risk.
- What variations can I try to make the cable seated row more challenging?
- You can change the grip, such as using a wide bar to target more upper-back muscles or a close grip to emphasize the lats. Performing single-arm cable rows can help correct muscle imbalances and increase core engagement.