Cable Straight Back Seated Row
Description
The cable straight-back seated row is a seated cable row variation where you maintain a perfectly upright, rigid torso throughout — no forward lean or backward lean. This eliminates momentum and ensures every rep is pure lat and mid-back work. It is stricter than the standard seated row.
Muscle Group
Equipment Required
Cable Straight Back Seated Row Instructions
- Sit at a cable row station with feet on the footplates. Grip the handle.
- Sit with your torso perfectly vertical — chest up, shoulders back and down.
- Maintain this exact torso position throughout. No forward lean at the start, no backward lean at the finish.
- Row the handle toward your lower ribs by driving your elbows back.
- Squeeze your shoulder blades together at the end of the row.
- Slowly extend your arms forward. Do not let your torso move.
- Use lighter weight than standard seated row due to the strict form.
- Aim for 10 to 12 reps per set.
Cable Straight Back Seated Row Form & Visual
Cable Straight Back Seated Row Benefits
- Strict back isolation — no momentum
- Eliminates lower back involvement
- Builds lats and mid-traps with pure contraction
- Useful for mind-muscle connection
- Easy to load progressively
- Excellent for hypertrophy
Cable Straight Back Seated Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle fibers)
- Rhomboids
- Posterior deltoid
- Biceps brachii
Cable Straight Back Seated Row Variations & Alternatives
- Cable Seated Row (with lean)
- Cable Close-Grip Seated Row
- Cable Wide-Grip Seated Row
- Cable Seated Row with Pause
- Single-Arm Cable Row
