Exercise library
Seated Cable Row
The seated cable row is a controlled horizontal pull that builds thickness in the mid-back and lats while training the biceps and rear delts.
CableBackBeginner
- Equipment
- Cable
- Focus
- Back
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- LatsUpper backBicepsRear delts
How to do it
- 1Sit at the machine with your feet braced and a slight bend in your knees, holding the handle with straight arms.
- 2Sit tall with your chest up and your shoulders pulled down, keeping a neutral lower back.
- 3Pull the handle to your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- 4Pause briefly when the handle reaches your torso.
- 5Extend your arms back out under control without letting your upper back round, then repeat.
Tips & tricks
- Lead with your elbows rather than yanking with your hands.
- Keep the movement in your back and arms — avoid rocking with your lower back.
- Let the weight stretch your lats at the front of each rep.
Common mistakes
- Using momentum and leaning far back to move the weight.
- Rounding the upper back when extending your arms.
- Shrugging your shoulders up toward your ears.
