Seated Cable Row
Back
Weight & Reps
Cable
The seated cable row provides constant tension through the entire range of motion. It primarily targets the mid-back muscles including the rhomboids, middle traps, and lats.
How to Do Seated Cable Row
- Sit with knees slightly bent and feet on the footplate — maintain a tall, upright torso
- Pull the handle to your lower chest/upper abdomen, driving elbows straight back
- Squeeze your shoulder blades together at peak contraction for a 1-second hold
- Extend your arms fully on the return to get a deep stretch through the lats
Form Cues
- Sit with knees slightly bent and feet on the footplate — maintain a tall, upright torso
- Pull the handle to your lower chest/upper abdomen, driving elbows straight back
- Squeeze your shoulder blades together at peak contraction for a 1-second hold
- Extend your arms fully on the return to get a deep stretch through the lats
Common Mistakes to Avoid
- Leaning excessively forward and backward (rowing with your body instead of your back)
- Rounding your upper back and shoulders forward during the eccentric phase
- Pulling with the biceps instead of initiating the movement with the shoulder blades
Muscles Worked
Primary
Rhomboids
Trapezius (Middle)
Latissimus Dorsi
Secondary
Biceps Brachii
Rear Deltoid
Erector Spinae
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the seated cable row work?
The seated cable row primarily targets the rhomboids, middle trapezius, and latissimus dorsi, with secondary work from the biceps, rear deltoids, and erector spinae.
How much should a beginner seated cable row?
Beginners typically start at 40-70 lbs (18-32 kg) on the cable row. Focus on squeezing your shoulder blades together rather than pulling heavy weight.
Seated cable row vs barbell row — which is better?
Seated cable rows provide constant tension and are easier on the lower back, while barbell rows build more overall back thickness and core strength. Cable rows are better for mid-back isolation; barbell rows are better for overall strength.
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