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Cable Seated Row

Cable Seated Row

The Cable Seated Row is a highly effective exercise that targets the muscles in your back, primarily the rhomboids, latissimus dorsi, and trapezius, as well as the biceps and forearms. This exercise is typically performed using a cable machine, which provides a variable resistance that can be adjusted to your fitness level. The Cable Seated Row is an excellent choice for building back strength and improving posture. It involves sitting on a bench with your feet firmly planted on the footrests, grasping the cable handles in front of you, and pulling them towards your body while keeping your back straight and shoulders pulled back. By incorporating the Cable Seated Row into your workout routine, you can develop a strong and defined back while also improving your overall upper body strength and stability. It also helps in improving your grip strength, which is important for various other exercises and daily activities. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you become stronger and more comfortable with the movement. Aim for 3-4 sets of 10-12 repetitions, focusing on smooth and controlled movements throughout the exercise. Incorporate the Cable Seated Row into your back training routine to reap the benefits of a stronger, more defined back that not only enhances your physique but also supports overall functionality and posture.


  • Sit on the row machine facing the cable pulley. Place your feet on the footrests and grab the handle with an overhand grip.
  • Keep your back straight and lean slightly forward. Your arms should be fully extended in front of you. This is your starting position.
  • Pull the handle towards your torso, squeezing your shoulder blades together as you do so. Your elbows should be pointing back.
  • Pause for a second at the contracted position, feeling the squeeze in your upper back.
  • Slowly release the handle to return to the starting position, fully extending your arms again.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the movement, exhaling as you pull the handle towards your torso and inhaling as you release.

Tips & Tricks

  • Ensure proper form and technique by keeping your back straight, shoulders pulled back, and core engaged throughout the exercise.
  • Use an appropriate weight that allows you to perform 8-12 repetitions with proper form and without straining.
  • Inhale as you pull the cable towards your body, and exhale as you release it slowly. This helps manage your breathing and maintain stability.
  • Focus on squeezing your shoulder blades together at the end of the movement to engage your upper back muscles effectively.
  • Adjust the cable attachment height and hand grip width to target different areas of your back and arms.
  • Incorporate variations such as close-grip rows or single-arm rows to challenge your muscles in different ways.
  • Gradually increase the weight as you get stronger, but always prioritize maintaining proper form and control.
  • Include the cable seated row in your comprehensive back workout routine to promote balance and strengthen the different muscles of your back.
  • Allow yourself sufficient rest between sets to recover and perform each set with maximum effort and focus.
  • Listen to your body and make sure to warm up properly before starting your workout to prevent injuries.


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