All training resources
Exercise guide
Seated Cable Row
A back exercise performed on a cable row machine, pulling a handle toward the torso while seated.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · erector spinae · posterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit at the cable row station and place your feet on the footrests.
- Grip the handle and sit upright with a slight forward lean.
- Drive your elbows back and pull the handle toward your lower abdomen.
- Squeeze your shoulder blades together at the end of the pull.
- Extend your arms under control back to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your torso upright with minimal rocking.
- Drive your elbows straight back, not out to the sides.
- Squeeze your shoulder blades together at the end of the pull.