Cable Seated Row

Cable Seated Row


This exercise involves sitting on a bench with your feet on the platform and pulling a cable towards your chest while keeping your back straight. It primarily targets the muscles in your back, shoulders, and arms.

Muscle Group

Equipment Required

Cable Seated Row Instructions

  1. Adjust the cable machine to the appropriate height and attach a V-bar handle to the cable.
  2. Sit on the bench with your feet flat on the floor and your knees slightly bent.
  3. Grab the V-bar handle with an overhand grip and extend your arms in front of you.
  4. Keep your back straight and your chest up as you pull the handle towards your torso.
  5. Squeeze your shoulder blades together at the end of the movement.
  6. Slowly release the handle back to the starting position.
  7. Repeat for the desired number of reps.

Cable Seated Row Form & Visual

Cable Seated Row

Cable Seated Row Benefits

  • Targets multiple muscle groups including the back, shoulders, and arms
  • Improves posture and spinal alignment
  • Increases upper body strength and muscle definition
  • Can be easily modified for different fitness levels and goals
  • Provides a low-impact workout option for those with joint pain or injuries

Cable Seated Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Latissimus dorsi
  • Erector spinae
  • Biceps

Cable Seated Row Variations & Alternatives

  • Close grip cable seated row
  • Wide grip cable seated row
  • Reverse grip cable seated row
  • Single arm cable seated row
  • Low cable seated row
  • High cable seated row
  • Alternating cable seated row
  • One and a half cable seated row
  • Isometric cable seated row