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Seated Cable Row

Seated facing a low cable, you pull a handle to your stomach. The standard machine row for the middle of your back.

beginnerrow machinedouble handle attachment

Seated Cable Row, start position
START
Seated Cable Row, end position
END
BEFORE YOU START2
  1. Attach the double handle to the low cable.
  2. Choose the weight with the pin.
HOW TO DO IT

Get into position

  1. Sit on the bench and put your feet on the foot plate, knees slightly bent.
  2. Lean forward from the hips and grab the handle.
  3. Sit up tall with your arms straight in front of you.
  4. Lift your chest and pull your shoulders back slightly.

Check: You are sitting upright with a flat back, arms straight in front of you, and the weight off the stack.

Pull to your stomach

  1. Pull the handle to your stomach, keeping your elbows close to your sides. Lead with the elbows.
  2. Squeeze your shoulder blades together for a second.

Check: The handle touches your stomach, your elbows are behind you, and your trunk is still upright.

Return slowly

  1. Let the handle move forward slowly until your arms are straight again. Let your shoulders stretch forward a little at the end.

Check: Your arms are straight again and your back is still flat, not rounded.

That is one rep. Repeat for your set, then lean forward to set the handle down gently.

Breathe out as you pull in about 1 second; breathe in as you return over 2 to 3 seconds.

MUSCLES WORKED
Seated Cable Row: muscles worked, front view
Seated Cable Row: muscles worked, back view

latsupper backrear deltsbiceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Rocking the trunk back and forth to move the weight. Momentum does the work and the lower back takes the strain. Fix: Keep your upper body still; only the arms and shoulder blades move.
  • Rounding the lower back as the arms go forward. Fix: Keep your back flat; stretch from the shoulders only.
  • Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down and pull your elbows back.
SAFETY1
  • Lean forward from the hips, not the back, to pick up and set down the handle.
EQUIPMENT SETTINGS
  • row machine · foot plate: knees slightly bent when you hold the handle with straight arms
RELATED EXERCISES

harder: barbell row, t bar rows

variants: dumbbell bent over rows

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