Cable Seated Row

Description

The cable seated row is a horizontal pulling exercise performed on a low-pulley cable machine with a foot platform. The cable provides constant tension throughout the entire range of motion, making it one of the most effective exercises for mid-back development. The seated position with feet braced eliminates lower-back demand and lets you focus entirely on the row.

Muscle Group

Back, Latissimus Dorsi, Rear Deltoid

Equipment Required

Cable

Cable Seated Row Instructions

Sit on the cable row machine with your feet planted firmly on the foot platform, knees slightly bent.
Lean forward and grab the attachment (typically a V-handle, neutral-grip handle, or straight bar). Sit up tall with arms extended.
Set up by lifting your chest, pulling your shoulders down and back, and bracing your core. Your torso should be roughly vertical.
Begin the row by driving your elbows back, pulling the handle toward your lower abdomen. Keep your elbows close to your body.
At the end of the row, your hands should be at your lower abs and your shoulder blades fully retracted (squeezed together). Pause briefly.
Slowly extend your arms back to the start position, allowing your shoulder blades to protract slightly at the end. Feel the stretch in your lats.
Do not rock back and forth. Your torso should stay roughly vertical the entire time.
Repeat for the desired number of reps. Use different attachments to vary the stimulus.