How to do a Seated Cable Row
The Seated Cable Row is a beginner cable exercise that works your upper back and lats, with help from your biceps, forearms and shoulders.
How to do a Seated Cable Row, step by step
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the cable handles with an overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the cable handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Upper Back Lats |
|---|---|
| Secondary muscles | Biceps Forearms Shoulders Middle Back |
| Equipment | Cable |
| Difficulty | Beginner |
Common mistakes
- Rounding the back
- Using momentum to pull
- Not squeezing shoulder blades
- Pulling with arms instead of back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Harder variation
More exercises for the same muscles
Frequently asked questions
What muscles does the Seated Cable Row work?
The Seated Cable Row mainly works your upper back and lats. It also works your biceps, forearms, shoulders and middle back.
Is the Seated Cable Row good for beginners?
Yes. The Seated Cable Row is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Seated Cable Row should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Seated Cable Row?
Good alternatives are Dumbbell One-Arm Row, Barbell Bent-Over Row and Dumbbell Rear Delt Row.
Put it in a workout plan
Track your Seated Cable Row in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.