Seated Cable Row
The seated cable row is a low-pulley row where you pull a handle to your stomach, working your upper back and lats.
Upper Back · LatsCableCompoundBoth sides
How to do a seated cable row
- Attach a V-handle to the low pulley, sit facing it and put your feet on the platform with knees slightly bent.
- Grab the handle and sit tall, arms straight, back neutral.
- Pull the handle to your lower ribs, squeezing your shoulder blades together.
- Reach your arms forward slowly until they are straight, letting your shoulder blades spread.
Tips
- Keep your torso almost still; a small forward reach at the end is fine.
- Pull your elbows back past your body.
Common mistakes
- Rocking back and forth to move the weight.
- Rounding your lower back on the return.
Seated Cable Row muscles worked
Main: Upper back, Lats; also: Biceps, Rear delts.
Sets and reps
3 × 8–12
Alternatives
FAQ
Which handle is best for seated cable rows?
A V-handle is the usual default; a wide bar puts more work on the upper back.