Seated Cable Row

Exercise / Back

Seated Cable Row overview

The Seated Cable Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. This exercise provides a controlled and versatile way to develop strength, muscle mass, and improve posture by emphasizing scapular retraction. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Cable Row in your strength training routine.

The Seated Cable Row primarily targets the upper back muscles and provides a seated, stabilized position.

Seated Cable Row how to perform

  • Step 1: Sit on the cable row machine with your chest against the pad, feet flat on the footrest, and knees slightly bent.
  • Step 2: Grab the cable handles with an overhand grip, hands about shoulder-width apart.
  • Step 3: Sit back with a straight spine, keeping your chest up and shoulders down.
  • Step 4: Initiate the movement by retracting your shoulder blades and pulling the handles toward your lower chest.
  • Step 5: Squeeze your back muscles at the fully contracted position.
  • Step 6: Slowly extend your arms, returning to the starting position with control.


Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight spine and avoid rounding your shoulders.
  • Keep your chest against the pad throughout the movement.
  • Control the speed of the row to maximize muscle engagement.
  • Use a weight that challenges you while allowing you to maintain proper form.


  1. Wide-Grip Seated Cable Row: Use a wider grip to target the outer lats.
  2. Narrow-Grip Seated Cable Row: Bring your hands closer together to emphasize the inner back muscles.
  3. Reverse Grip Seated Cable Row: Utilize an underhand grip for a different angle of engagement.
  4. Paused Reps: Introduce a brief pause at the fully contracted position for increased time under tension.