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Seated Cable Row

A stable horizontal pull for training the mid-back and lats with constant cable tension.

BackCableHorizontal pull
GoLightWeight mediaseated-cable-row

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Primary

LatsRhomboidsMid traps

Secondary

Rear deltsBicepsForearms

Equipment

Cable

Pattern

Horizontal pull

Setup

  1. 01Sit with feet supported and knees slightly bent.
  2. 02Grip the handle and sit tall with a neutral spine.
  3. 03Let shoulders reach forward without collapsing the low back.
  4. 04Brace lightly before each pull.

Execution

  1. 01Pull the handle toward the lower ribs.
  2. 02Drive elbows back and squeeze the upper back.
  3. 03Pause briefly without leaning back farther.
  4. 04Reach forward under control to stretch the back.

Checkpoints

  • -Torso stays quiet.
  • -Shoulders move without rounding the spine.
  • -Elbows finish near the body.
  • -The handle path is smooth and level.

Common mistakes

  • -Turning the row into a low-back swing.
  • -Shrugging at the finish.
  • -Using only the arms.
  • -Letting the stack crash down.

Programming notes

  • -Use 3 to 5 sets of 8 to 15 reps.
  • -Works well after heavier free-weight rows.
  • -Use controlled reaches for more lat stretch.

Related exercises

Barbell Row

Barbell / Back

Lat Pulldown

Cable / Back

Pull-Up

Bodyweight / Back

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