Cable Seated Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Teres Minor, Trapezius Middle Fibers, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Seated Cable Row
Visualised Target Muscle Groups
Front
Back
How to: Cable Seated Row
- Sit down at a cable row machine or attachment.
- Place your feet on the footrests and grasp the cable with both hands.
- Pull the cable towards your torso, squeezing your shoulder blades together.
- Slowly return to the starting position while keeping tension on the cable.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far back or forward while pulling.
- Using momentum instead of muscle engagement to pull.
- Not fully extending arms at the start of the movement.
Modifications
- Use lighter weights if you are a beginner.
- Perform seated rows with a resistance band for a gentle approach.
Tips
- Keep your back straight and shoulders down during the movement.
- Engage your core to maintain stability.
- Pull with your elbows rather than your hands to better target the back muscles.
Cable Seated Row Alternatives
Workout plans with Cable Seated Row
Free programs that include this exercise, with sets, reps and rest for every day.
- Full Body Workout Plan: 3-Day Program3 days a week
- Upper Lower Split: The Complete 4-Day Workout Routine4 days a week
- The 3-Day Split: Complete Training Guide3 days a week
- Workout Plan for Men Over 40: Stay Strong and Build Muscle4 days a week
- Push Pull Legs Routine: Complete PPL Guide3 days a week
- 4-Day Workout Split for Muscle Gain (Upper Lower + PHUL)4 days a week
Tags
back
strength
cable
latissimus dorsi
upper body
resistance training
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