Cable seated row

Cable seated row

The cable seated row is a compound exercise that targets the muscles in your upper back, shoulders, and arms. Using a cable machine, this exercise offers a great alternative to traditional bent-over rows, as it allows you to maintain a supported seated position, reducing strain on your lower back. To perform the cable seated row, you start by sitting on a bench or a stability ball facing a cable machine with the appropriate attachment. Grab the handles with a neutral grip (palms facing each other), keep your knees slightly bent, and maintain an upright posture throughout the exercise. Begin by pulling the handles towards your waist, squeezing your shoulder blades together and keeping your elbows close to your body. Pause briefly at the end of the movement, and then slowly return to the starting position, maintaining control and tension on the muscles. This exercise is beneficial for improving posture, strengthening the muscles of your upper back, and enhancing overall back stability. As a compound movement, it engages multiple muscle groups simultaneously, making it an efficient choice for your workout routine. Adjusting the cable machine's height and weight selection allows you to target different areas of your back and arms, adding variety and targeting specific muscles. As with any exercise, it's important to focus on proper form and technique to maximize results and minimize the risk of injury. Always start with a warm-up to increase blood flow to the working muscles, and remember to breathe properly throughout the movement. Adjust the weight according to your fitness level, gradually increasing it as you become stronger and more comfortable with the exercise. Incorporating the cable seated row into your regular strength training routine can contribute to a well-rounded upper body workout and help you reach your fitness goals.


  • Sit down on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  • Grasp the handle with an overhand grip, ensuring your hands are shoulder-width apart.
  • Keep your back straight, chest up, and shoulders relaxed.
  • Pull the handle back towards your torso by squeezing your shoulder blades together.
  • Continue pulling until your hands are just below your chest and your elbows are fully bent.
  • Hold the position for a second and focus on engaging your back muscles.
  • Slowly extend your arms forward to return to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum muscle activation.
  • Maintain a neutral spine position throughout the movement to minimize the risk of injury.
  • Engage your shoulder blades by pulling them back and down as you row.
  • Use a controlled and smooth motion, avoiding any jerking or swinging.
  • Inhale as you extend your arms forward and exhale as you pull the cable towards your body.
  • Vary your grip width to target different muscles in your back and arms.
  • Adjust the seat height and foot placement to ensure a comfortable and stable position.
  • Progressively increase the resistance or weight used as you become stronger.
  • Incorporate cable seated rows into a well-rounded back workout for balanced muscle development.
  • Consider incorporating supersets or drop sets to increase intensity and challenge your muscles further.


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