Seated Cable Row
Row the handle to the lower ribs with an upright torso, squeezing the shoulder blades and controlling the return.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Lats
- Equipment
- Cable
- Movement
- Pull
How to do the Seated Cable Row
The seated cable row pulls a handle toward your torso from a seated position with your feet braced. The cable keeps tension through the whole range, which makes it a dependable builder for the upper back and lats with little strain on the lower back.
Set up
- 1Sit with your feet on the platform and your knees slightly bent.
- 2Grab the handle and sit tall with your arms extended and your torso upright.
The movement
- 1Start by drawing your shoulders back without bending your elbows.
- 2Row the handle to your lower ribs, keeping your elbows close to your sides.
- 3Squeeze your shoulder blades together for a moment.
- 4Return slowly, letting your shoulders reach forward slightly while your lower back stays neutral.
Cues
- Sit tall
- Elbows back, not up
- Squeeze, then reach
- Torso stays quiet
Common mistakes
- Rocking the torso back and forth.
- Lock your trunk upright and use a weight your back muscles can move alone.
- Rounding the lower back on the return.
- Let only your shoulders travel forward and keep your hips and spine still.
- Shrugging as you pull.
- Keep your shoulders low and think about pulling with your elbows.
Also works: Biceps, Rear delts, Spinal erectors, Forearms
Make it easier
Use the Band Seated Row or the Machine Low Row, which supports your chest.
Make it harder
Load more with a two-second hold at the ribs, or move to the Barbell Bent-Over Row, where your trunk must hold the position.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Beginner Full-Body · Full Body A3×10 @ RPE 7
- Fat-Loss Conditioning · Circuit A3×15 @ RPE 7
- Glutes & Posterior Chain · Upper3×12 @ RPE 8
- Push / Pull / Legs · Pull3×12 @ RPE 8
- Push / Pull / Legs · Pull (volume)3×15 @ RPE 9
- Return to Training · Full Body (light)3×12 @ RPE 5
Alternatives
Other exercises for the upper back, for when the cable is taken or you want a change.
Questions
- What muscles does the Seated Cable Row work?
- The Seated Cable Row mainly works the upper back and lats.
- What equipment do you need for the Seated Cable Row?
- A cable.
- How many sets and reps of the Seated Cable Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Seated Cable Row?
- Band Seated Row, Barbell Pendlay Row, Chest-Supported T-Bar Row and Dumbbell Chest-Supported Row work the same main muscle.
Program it for your clients
Coaches add the Seated Cable Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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