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Cable Seated Lats Focused Row

Cable Seated Lats Focused Row

The Cable Seated Lats Focused Row is a fantastic exercise that targets the muscles of your back, particularly the latissimus dorsi (lats), while also engaging your biceps and shoulders to a lesser extent. This exercise is commonly performed using a cable machine, which provides a constant tension throughout the movement for optimal muscle activation. The seated position in this exercise helps stabilize your body, ensuring that your back muscles bear the brunt of the workload. The cable attachment allows for a smooth and controlled range of motion, making it suitable for individuals of all fitness levels. As you perform the Cable Seated Lats Focused Row, it is important to maintain proper form. Keep your spine neutral, avoiding any excessive arching or rounding of your back. Engage your core muscles by drawing your belly button towards your spine, which helps stabilize your torso throughout the movement. Make sure to pull your shoulder blades down and back as you bring the cable towards your torso, leading with your elbows. This will maximize the activation of your lats, ensuring that they are doing the majority of the work. To further enhance the effectiveness of this exercise, focus on maintaining a slow and controlled movement, both on the pulling and the returning phase. Remember to breathe smoothly throughout the exercise, exhaling as you row the cable towards your body. Adding the Cable Seated Lats Focused Row to your workout routine can help improve your posture, strengthen your back muscles, and develop overall upper body strength. As with any exercise, it is important to choose an appropriate weight that challenges you without sacrificing proper form. Aim for 2-3 sets of 8-12 repetitions, resting for 30-60 seconds between sets, to optimize muscle growth and strength development. Remember to listen to your body and adjust the weight or intensity as needed. Incorporating a variety of exercises, including the Cable Seated Lats Focused Row, will ensure a well-rounded workout that targets different muscle groups. Always strive for proper form, stay consistent with your training, and enjoy the benefits of a strong and toned back!


  • Sit upright on a cable row machine with your feet planted firmly on the footrests.
  • Grasp the handles or the attachment with an overhand grip and extend your arms fully in front of you.
  • Keep your back straight and your shoulders down and back throughout the exercise.
  • Pull the handles towards your torso by retracting your shoulder blades and squeezing your back muscles.
  • Pause for a moment at the fully contracted position.
  • Slowly return to the starting position, fully extending your arms.
  • Repeat for the recommended number of repetitions.
  • Ensure that you maintain proper form and control throughout the exercise.
  • To add intensity, you can increase the weight or decrease the rest time between sets.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your lats by initiating the movement with a slight lean forward and pulling the cable towards your midsection.
  • Keep your core muscles engaged and maintain a stable spine position.
  • Control the weight and avoid momentum, making the lats do the work.
  • Exhale as you pull the cable towards your body and inhale as you release it back.
  • To increase intensity, pause briefly at the peak contraction of the exercise.
  • Use a weight that challenges you but still allows you to perform the exercise with good form.
  • Consider performing different variations of the exercise, such as using different grips.
  • Ensure that your shoulder blades are pulled back and down throughout the movement.
  • Gradually increase the weight as you progress and become more comfortable with the exercise.

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