How to Do the Seated Cable Row
The seated cable row pulls a handle toward your torso while you sit braced. It trains the lats and mid-back and keeps constant tension on the muscles. It suits lifters who want a stable, controlled back exercise.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
- Rear Delts
How to do the Seated Cable Row
- 1
Sit at the cable station with your feet braced and knees slightly bent.
- 2
Grab the handle with your arms straight.
- 3
Sit tall with your chest up and your back flat.
- 4
Pull the handle to your lower ribs, driving your elbows back.
- 5
Squeeze your shoulder blades together.
- 6
Let your arms extend slowly back to the start.
Form cues to remember
- Tall chest, still torso
- Elbows back past your ribs
- Squeeze your shoulder blades
- Stretch forward under control
Seated Cable Row video tutorial
Common mistakes
Rocking your torso
Keep your torso still and lighten the load.
Shrugging
Pull your shoulders down and back.
Rounding forward at the start
Stay tall and hinge only slightly for the stretch.
Pulling with the arms only
Start the pull with your shoulder blades.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 12–20 reps, 45–60 sec rest |
Keep your lower back neutral rather than leaning far back. Use a weight that allows a smooth, controlled stretch.
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Seated Cable Row FAQ
What does the seated cable row work?
It works the lats, rhomboids and mid-traps most, with the biceps and rear delts helping.
What handle is best for seated cable rows?
A close neutral grip emphasizes the lats and mid-back. A wide bar shifts more work to the upper back.
Should I lean back on cable rows?
Only a little. A small lean is fine, but swinging a lot of body weight turns it into a momentum lift.
