Seated Cable Row
The seated cable row is a machine-based pulling exercise where you sit at a low cable and row the handle to your lower chest. It mainly builds the lats, with help from the rhomboids, traps and biceps. It suits beginners and experienced lifters alike, because the seat and cable keep the movement steady and easy to control.
Muscles worked
The Seated Cable Row mainly works your lats, with your biceps, traps and rhomboids helping.
Setting up
- Attach a V-bar (close-grip) handle to the low pulley and choose a light weight to start with. Pick up the handle before you sit down so you know it's attached securely.
- Sit with your feet flat on the footplates and your knees slightly bent, not locked out. Your shins should stay roughly vertical throughout.
- Lean forward to take the handle with both hands, then sit tall with your chest up and your back flat. Pull the handle in so your arms are straight and the weight stack is just off the stack, not resting.
- Brace your stomach as if you are about to be nudged, and set your shoulders down and away from your ears.
How to do the Seated Cable Row
- Start sitting tall with your arms extended, holding the handle, and your shoulders relaxed but not slumped forward.
- Begin the pull by drawing your shoulder blades back and down, as if sliding them into your back pockets.
- Bend your elbows and drive them straight back past your ribs, keeping them fairly close to your sides.
- Pull the handle to your lower chest or upper stomach, and squeeze your shoulder blades together for a brief pause.
- Slowly straighten your arms and let your shoulder blades spread apart, so the weight returns under control without the stack slamming down.
- Keep your torso upright with only a slight lean throughout, then repeat for your planned reps.
Form tips
- Think about pulling with your elbows rather than your hands. This helps you feel your lats working instead of just your biceps.
- Keep your chest proud and your lower back in its natural, slightly arched position the whole way through the set.
- Pause for one second at your lower chest and squeeze between your shoulder blades. If you cannot pause, the weight is too heavy.
- Take about twice as long to return the handle as you did to pull it. Let your arms stretch fully at the front, keeping your back flat.
- Keep your neck long and look straight ahead rather than down at your feet.
Common mistakes
Rocking back and forth
Using your body's momentum to swing the weight takes work away from your back. Lower the weight, keep your torso almost still and let your arms and back do the pull.
Shrugging the shoulders up
If your shoulders rise towards your ears, your traps take over. Set your shoulders down before each rep and think about pulling your elbows towards your back pockets.
Rounding the back at the stretch
Letting your spine curve as you reach forward is a common habit. Only go as far forward as you can while keeping your chest up and your back flat, and use a lighter weight if needed.
Pulling too high or flaring the elbows
Pulling the handle up to your chest with elbows wide shifts the work away from your lats. Aim for your lower chest or upper stomach, with elbows travelling close to your sides.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds, using a slow, controlled lowering phase. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds, as part of a full-body session. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Seated Cable Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Seated Cable Row FAQs
What muscles does the seated cable row work?
The main muscles are your lats, the large muscles down the sides of your back. It also works your rhomboids and traps between your shoulder blades, plus your biceps at the front of your upper arms.
How heavy should I go on the seated cable row?
Choose a weight that lets you finish every rep with your torso still and your shoulder blades squeezing together. If you have to lean back to move it, drop the weight by a plate or two. Beginners often start with around 10-20 kg and build up gradually.
Should I lean back when I row?
Keep your torso upright, with at most a very slight lean as you pull. Big swings backwards mean the weight is too heavy and reduce the work on your back. If you feel any pain, stop and get it checked.
Track your Seated Cable Row progress
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