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Seated Cable Rows

Learn how to properly perform the Seated Cable Rows with this complete demonstration video.

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What is the Seated Cable Rows?

The seated cable row is a key exercise for developing the mass and strength of the back muscles. Primarily targeting the upper back muscles, such as the rhomboids and trapezius, it also engages the biceps and forearms. Easily adaptable to all levels of trainees, this exercise can be performed in both strength and hypertrophy programs.

How to properly perform the Seated Cable Rows

  1. Sit on the seat of the cable row machine with your feet firmly planted on the footrests.
  2. Adjust the handle attachment or grip the handles with an overhand grip, keeping your hands shoulder-width apart.
  3. Keep your back straight and engage your core.
  4. Begin with your arms extended, shoulders slightly rounded forward, and a slight bend in your knees.
  5. Pull the handles towards your body, driving your elbows behind you and squeezing your shoulder blades together.
  6. Pause briefly at the end of the movement, feeling the contraction in your back muscles.
  7. Slowly extend your arms back to the starting position, maintaining control and tension throughout the movement.
  8. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Back:

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