Seated Cable Rows
Also called seated row, cable row, low cable row
Quick answer
The seated cable row is a machine row where you sit with your feet braced and pull a cable handle to your stomach while keeping your torso upright. It mainly works the mid-back and lats, with the biceps and forearms assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Seated Cable Rows
- 1
Sit on the bench, place your feet on the foot platform and keep a slight bend in your knees.
- 2
Lean forward to grab the handle, then sit tall with your chest up, arms straight and the weight lifted off the stack. This is your starting position.
- 3
Keeping your torso still, pull the handle toward your lower ribs or upper stomach, driving your elbows back close to your sides.
- 4
Squeeze your shoulder blades together for a moment at the end of the pull.
- 5
Straighten your arms slowly and let your shoulder blades move forward a little, without rounding your lower back, then start the next rep.
Form cues
- Sit tall and keep your torso nearly still; don't rock back to move the weight.
- Pull your elbows back past your ribs, not just your hands.
- Keep your shoulders down, away from your ears, as you pull.
- Let your shoulder blades reach forward at the front, then pull them back first.
- Take about two seconds to return; don't let the stack yank you forward.
Breathing: Breathe out as you pull the handle to your stomach; breathe in as your arms straighten back out.
Common Seated Cable Rows mistakes
Rocking the torso back to heave the weight
Choose a load you can row with your torso nearly still, allowing no more than a small lean.
Rounding the lower back on the return
Let your arms and shoulder blades travel forward, but keep your chest up and spine long at the stretch.
Shrugging the shoulders toward the ears
Think about pulling your elbows back and down toward your back pockets.
Cutting the range short at both ends
Straighten your arms fully at the front and bring the handle all the way to your torso on every rep.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–15 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Seated Cable Rows variations and alternatives
Variations
- One-arm seated cable row
Trains each side separately so a stronger side can't take over.
- Wide-grip seated cable row
A wide overhand bar flares your elbows and shifts more work to the upper back and rear delts.
- Chest-supported row machine
A chest pad removes the need to brace your torso, so you can focus purely on the pull.
Alternatives
- Bent-over barbell row
A free-weight row that also makes your hips and lower back hold the hinge.
- One-arm dumbbell row
Braced on a bench, it lets you row heavy one side at a time through a long range.
- Dumbbell incline row
Chest-supported on an incline bench, so lower-back fatigue won't limit the set.
- Smith machine inverted row
A bodyweight row you can make easier or harder by changing the bar height.
Seated Cable Rows FAQ
What muscles do seated cable rows work?
Seated cable rows mainly train the muscles between and around your shoulder blades, including the rhomboids and middle traps, along with the lats. The rear delts help pull your elbows back, the biceps and forearms bend your arms and hold the handle, and your lower back and legs work to keep your torso steady.
Should you lean back during seated cable rows?
A small lean of a few degrees is normal, but the pull should come from your arms and shoulder blades, not from swinging your torso. If you have to rock well past upright to finish each rep, the weight is too heavy. Reduce it until you can keep your chest up and your torso nearly still.
Which handle is best for the seated cable row?
The close-grip V-handle is the most common choice and keeps your elbows tight to your sides, which suits the lats and mid-back. A wide overhand bar flares the elbows and brings in more upper back and rear delts. Neither is better overall, and many lifters rotate handles between training blocks for variety.
Are seated cable rows good for beginners?
Yes. The cable and foot platform make the row easy to learn, the load adjusts in small steps, and there is less balance and lower-back demand than in a bent-over barbell row. Start light, learn to pull with your elbows while your torso stays still, and add weight once every rep looks the same.
Sources
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