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Cable Front Seated Row

Cable Front Seated Row

The Cable Front Seated Row is a dynamic exercise that targets the muscles in your upper back, shoulders, and arms. It is an excellent way to strengthen your rhomboids, deltoids, biceps, and trapezius muscles. This exercise is performed using a cable machine with a close-grip handle attachment. To begin the Cable Front Seated Row, sit facing the cable machine with your feet positioned firmly on the footrests or flat on the ground. Extend your arms straight out in front of you, gripping the handle with both hands. Keep your back straight, shoulders down, and core engaged throughout the exercise. The movement starts by pulling the handle towards your body, while squeezing your shoulder blades together. Focus on using your upper back muscles to initiate the pull, rather than relying solely on your arms. Control the movement and resist the weight as you return to the starting position. Incorporating the Cable Front Seated Row into your workout routine can improve your posture, increase upper body strength, and enhance your overall muscular development. It is a versatile exercise that can be modified by adjusting the weight, hand grip, or seat position on the cable machine. As with any exercise, proper form and technique are crucial for maximizing results and preventing injury. Remember, the Cable Front Seated Row is just one of many effective exercises you can include in your fitness regimen. Consider consulting with a professional fitness trainer to determine the appropriate sets, repetitions, and intensity that align with your individual goals and fitness level. Keep challenging yourself and enjoy the benefits of this empowering exercise!


  • Sit on the cable row machine with your feet flat on the platforms and your knees slightly bent.
  • Grab the handles with an overhand grip, shoulder-width apart. Your arms should be fully extended in front of you.
  • Keeping your back straight and your core engaged, exhale as you pull the handles towards your body, retracting your shoulder blades.
  • Pause for a moment, squeezing your shoulder blades together.
  • Inhale as you slowly return to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the muscles effectively.
  • Engage your core and keep your back straight to prevent any unnecessary strain on your lower back.
  • Ensure that your shoulder blades are squeezed together at the end of the movement to fully engage your back muscles.
  • Control the movement by using a slow and controlled tempo, both on the pulling and releasing phases.
  • Vary your grip width to target different areas of your back muscles.
  • Incorporate pauses at the peak of the contraction to increase time under tension for greater muscle activation.
  • Progressively increase the weight/resistance to continue challenging your muscles over time.
  • Avoid using excessive momentum or swinging your body during the exercise, as it reduces the effectiveness and can lead to injury.
  • Combine cable front seated rows with other back exercises to create a well-rounded workout routine.
  • Prioritize proper nutrition and hydration to support muscle growth and recovery.

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