Cable Seated Low Row

Cable Seated Low Row

The Cable Seated Low Row is a popular exercise that targets the muscles in your upper back, specifically the latissimus dorsi or "lats." This exercise is performed using a cable machine, which provides constant tension throughout the movement, ensuring maximum muscle activation. To perform the Cable Seated Low Row, you sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. Grab the handles with an overhand grip and extend your arms fully in front of you, keeping your back straight and shoulders relaxed. This is your starting position. From here, you engage your back muscles and retract your shoulder blades, pulling the handles back towards your torso while maintaining a controlled and slow movement. Keep your elbows close to your body and focus on squeezing your shoulder blades together at the end of the movement. Pause for a moment, and then slowly return to the starting position, maintaining tension in your back muscles throughout. The Cable Seated Low Row not only helps to develop a strong and defined back but also improves posture and stabilizes the shoulders. It is a versatile exercise that can be adjusted to different fitness levels by changing the weight on the cable machine or using various attachments. It is important to maintain proper form and avoid using momentum to maximize the benefits and reduce the risk of injury. Incorporating the Cable Seated Low Row into your workout routine, whether at home or in the gym, can contribute to a balanced and well-rounded upper body workout. Remember to start with a weight that challenges you but still allows for proper form, and gradually increase the resistance as your strength improves. As with any exercise, it is crucial to listen to your body, perform the movement safely, and be consistent to see noticeable results over time.


  • Sit down on the machine and place your feet flat on the footrest with your knees slightly bent.
  • Grasp the handles with a pronated grip (palms facing down) and keep your torso upright.
  • Pull the handles back towards your torso, squeezing your shoulder blades together as you do so.
  • Pause for a moment at the fully contracted position, and then slowly return the handles to the starting position, extending your arms fully.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core to stabilize your body.
  • Focus on squeezing your shoulder blades together during the movement.
  • Start with a weight that challenges you but allows you to maintain good form.
  • Control the movement by not rushing through the exercise.
  • Ensure that the cable is at a height that allows you to fully extend your arms.
  • Breathe steadily throughout the exercise, exhaling during the pulling motion.
  • Gradually increase the weight used as you get stronger.
  • Avoid lifting with your biceps, and instead, focus on using your back muscles.
  • Incorporate variations such as using different handles or grip positions for targeted muscle engagement.


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