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BeginnerBackCable MachineCompound

Seated Cable Row

A cable-based rowing movement targeting the mid-back muscles with constant tension throughout the range of motion.

Seated Cable Row demonstration

Visual demonstration — Seated Cable Row

Muscles Worked

Latissimus Dorsi (Primary)RhomboidsTrapeziusBiceps

Step-by-Step Instructions

  1. 1Sit at a cable row station with feet on the footplate
  2. 2Grab the V-bar or wide handle attachment
  3. 3Sit upright with a slight lean, chest proud
  4. 4Pull the handle toward your lower chest/upper abdomen
  5. 5Squeeze shoulder blades together, then slowly return

Training Recommendations

Strength
Sets4
Reps5-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep your torso stationary—don't rock back and forth
  • Focus on pulling with your elbows, not your hands
  • Pause briefly at peak contraction

Common Mistakes to Avoid

  • Rounding the lower back
  • Using too much body momentum
  • Shrugging shoulders up during the pull

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