Seated Cable Rows

The Seated Cable Rows is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Seated Cable Rows - starting position

Starting position

Seated Cable Rows - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats Shoulders

The middle back handles the primary load during this movement. The biceps and lats and shoulders assist as stabilizers throughout the range of motion.

How to Seated Cable Rows

  1. 1

    For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

  2. 2

    Lean over as you keep the natural alignment of your back and grab the V-bar handles.

  3. 3

    With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

  4. 4

    Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Kettlebell Row - starting position

Alternating Kettlebell Row

intermediate middle back
Alternating Renegade Row - starting position

Alternating Renegade Row

expert middle back
Bent Over Barbell Row - starting position

Bent Over Barbell Row

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Bent Over One-Arm Long Bar Row - starting position

Bent Over One-Arm Long Bar Row

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Bent Over Two-Arm Long Bar Row - starting position

Bent Over Two-Arm Long Bar Row

intermediate middle back
Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the Seated Cable Rows work?

The Seated Cable Rows primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Shoulders, which assist during the movement.

Is the Seated Cable Rows good for beginners?

Yes, the Seated Cable Rows is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Seated Cable Rows?

You need cable to perform the Seated Cable Rows. Most commercial gyms will have this available.

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