Cable Seated Row
CableStrength
The Cable Seated Row is a strength exercise performed on a cable machine where you sit with feet braced, grasp the handle, and pull it toward your torso while keeping your back straight and squeezing your shoulder blades. Its primary purpose is to build upper and mid-back strength, improve posture, and enhance pulling power for compound lifts. It mainly targets the latissimus dorsi, rhomboids, trapezius, and rear deltoids, benefiting athletes, bodybuilders, and anyone aiming to develop a stronger, more balanced back.
How to Perform Cable Seated Row
- 1Sit on the cable row machine bench with feet braced against the foot pads and knees slightly bent.
- 2Grab the V-handle or straight bar attachment with both hands, palms facing each other or inward.
- 3Extend your arms fully forward while keeping your torso upright and core engaged, leaning slightly back from the hips.
- 4Exhale as you pull the handle toward your lower chest or upper abdomen, squeezing your shoulder blades together and driving elbows back.
- 5Pause briefly at peak contraction, feeling the squeeze in your mid-back.
- 6Inhale as you slowly extend your arms back to the starting position, controlling the weight without letting it slam.
- 7Repeat for desired reps, maintaining a neutral spine throughout.
- 8Key form tips: Keep your chest up and avoid rounding your back or using momentum from your torso. Focus on pulling with your back muscles, not your arms. Common mistakes: shrugging shoulders or incomplete range of motion.
