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Exercise 0239 · REF Tq6gbK6

Cable Straight Back Seated Row exercise animation

Cable Straight Back Seated Row

Category
Back
Equipment
Cable
Target
Upper Back

Keeping the back straight and rigid through a seated row removes any temptation to round forward or lean back for extra range, isolating the upper back and biceps without lower-back involvement. It's a stricter version of a standard seated row for exactly that reason. Squeezing the shoulder blades together at the finish, rather than just pulling the handle to the torso, is what makes the rep count.

How to Do the Cable Straight Back Seated Row

  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the cable handles with an overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward from the hips.
  4. Pull the cable handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Straight Back Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms, Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Straight Back Seated Row work?
The Cable Straight Back Seated Row primarily targets the upper back, with the biceps and forearms, shoulders assisting.
What equipment do I need for the Cable Straight Back Seated Row?
The Cable Straight Back Seated Row is done with a cable.
What's a good alternative to the Cable Straight Back Seated Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.