How To Do A Seated Cable Row

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The seated cable row is a back exercise where you sit facing a low cable with your feet on a platform and pull a handle toward your stomach. It trains the lats and mid-back muscles with steady tension from the cable.

Because you are seated and supported, it is easy to learn and lets you focus on squeezing your back without worrying about balance or lower back fatigue.

How To Do A Seated Cable RowSide view of a seated cable row with arms extended and the handle pulled to the stomach, back highlighted.1Start PositionArms long, elbowslow over knees2Finish PositionElbows back alongyour sides, not upChest up,shoulders backPrimary muscles: lats, rhomboids, mid-backWorkouts.org
Seated Cable Row start and finish positions. The highlighted segments show the primary muscles.

Seated Cable Row Quick Facts

Primary MusclesLats, rhomboids, middle traps
Secondary MusclesRear delts, biceps, spinal erectors
EquipmentLow cable row station with a V-handle or bar
LevelBeginner
Sets And Reps3-4 sets of 8-12 reps

How To Do A Seated Cable Row

  1. Sit on the bench with your feet on the platform and your knees slightly bent.
  2. Grab the handle with your arms straight and sit tall with your chest up.
  3. Brace your core and pull the handle toward your belly, driving your elbows back.
  4. Squeeze your shoulder blades together at the end of the pull.
  5. Let the handle move forward slowly until your arms are straight and you feel a stretch in your back.
  6. Repeat without rocking your torso back and forth.

Seated Cable Row Form Tips

  • Keep your torso mostly still. A small forward lean at the stretch is fine.
  • Pull with your elbows rather than your hands.
  • Keep your shoulders down, away from your ears.
  • Try a wide bar for more upper back and a close V-handle for more lats.

Common Mistakes To Avoid

  • Rocking the torso. Swinging back to move the weight takes work off the back.
  • Rounding the shoulders forward at the end. Stay tall through the whole rep.
  • Pulling too high. Pull to your belly, not your chest.
  • Short reps. Let your arms straighten fully each rep.

Muscles Worked

The lats pull your arms back, and the rhomboids and middle traps squeeze your shoulder blades together. The rear delts and biceps assist, and the spinal erectors keep you upright.

Seated Cable Row Variations

  • Wide-Grip Cable Row: Emphasizes the upper back.
  • Single-Arm Cable Row: Trains each side separately.
  • Chest Supported Row: A free-weight row with chest support.
  • Barbell Row: A heavier free-weight row.
  • Lat Pulldown: A vertical pull for the lats.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Seated Cable Rows At Home

You need a low cable row station. Rack attachments that add a pulldown and low row are a space-saving way to get one at home. For a closer look, read our Force USA G12 review.

Train This At Home

Our Pick

MyRack Lat Pull Down and Low Row

Adds a lat pulldown and low row station to the MyRack.

Check Price At Force USA

Upgrade Pick

Solitude Lat Pulldown / Seated Row Machine

A dedicated station for lat pulldowns and seated rows.

Check Price At Force USA

Frequently Asked Questions

What Muscles Does The Seated Cable Row Work?

Mainly the lats and mid-back, with help from the rear delts and biceps.

Should You Lean Back On Seated Cable Rows?

Stay mostly upright. A small lean is fine, but swinging back to move the weight reduces back work.

Which Handle Is Best For Seated Cable Rows?

A close V-handle is the most common. Wide bars shift work toward the upper back. Try both.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.