Exercise 0861 · REF fUBheHs
The seated cable row keeps tension on the back muscles throughout the entire movement in a way free weights struggle to match, since the cable never goes slack. Pulling the handle toward the stomach while keeping the torso upright targets the mid-back directly, without the lower back having to hold a hinge position like it does in a barbell row. It's often the row variation people start with, since the seated position takes a lot of the technique demand out of the lift.
How to Do the Cable Seated Row
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Cable Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Equipment Alternatives
Don't have cable? These target the same upper back with different equipment.
FAQ
- What muscles does the Cable Seated Row work?
- The Cable Seated Row primarily targets the upper back, with the biceps and forearms assisting.
- What equipment do I need for the Cable Seated Row?
- The Cable Seated Row is done with a cable.
- What's a good alternative to the Cable Seated Row?
- If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.