Back · Upper back · Cable
Seated Cable Row
The seated cable row is a horizontal pull from a low pulley to the belly, sitting with the feet braced. The cable keeps steady tension and the upright position spares the lower back, so it is a staple back exercise at every level.
How to
Cable- 1 Sit tall, feet braced, grab the handle.
- 2 Pull to the lower abdomen, chest up.
- 3 Extend the arms fully without slumping.
Tips
- Keep the torso still; a small lean forward at the stretch is fine, rocking is not.
- Pull the elbows past the body and squeeze the shoulder blades together.
- Swap handles between sessions: a V-grip and a wide bar hit the back differently.
Common mistakes
- Swinging the torso back and forth to move the weight.
- Rounding the lower back at the front of the rep.
- Shrugging the handle up toward the chin.
Muscles worked
Main
- Upper back (rhomboids, middle traps)
- Lats
Also working
- Rear delts
- Biceps
Breathing and bracing
Breathe out as you pull, breathe in as the arms extend.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 1.5–2 min rest
- Strength
- 3–4 sets of 6–8 reps, 2 min rest
Setup
- 1 Attach a V-handle or a straight bar to the low pulley.
- 2 Sit with the feet on the platform and the knees slightly bent.
- 3 Take the handle and sit tall with straight arms and the chest up.
Technique in detail
- Pull the handle to the lower ribs or belly.
- Drive the elbows back past the body and squeeze the shoulder blades.
- Keep the torso upright; a small lean is fine, rocking is not.
- Let the arms extend fully and the shoulders reach forward a little at the stretch.
- Pause briefly at the back of each rep.
In these plans
- PPL · 3 DAY · Pull
- PPL · 6 DAY · Pull A
- PPL · 6 DAY · Pull B
- UPPER / LOWER · 4 DAY · Upper B
- BRO SPLIT · 5 DAY · Back
Variations and alternatives
Questions
Which handle is best?
A V-handle is the common choice; a wide bar shifts work to the upper back and rear delts. Swapping between sessions is fine.
Should I lean back at the end?
Only slightly. Leaning far back turns it into a lower-back swing.
How is it different from the barbell row?
It needs no hinge, so the lower back rests, and the cable's tension is easier to control for higher reps.
Log it in Volu(me)
Add Seated Cable Row to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.