Upper back · Cable · Beginner
How to do Seated Cable Row
The cable seated row is a strength exercise that targets the upper back, with secondary emphasis on the biceps and forearms. It is performed using a cable row machine and involves pulling handles towards the torso while maintaining a straight back and squeezing the shoulder blades together.
- Primary muscle
- Upper back
- Equipment
- Cable
- Level
- Beginner
- Category
- Back
How to do Seated Cable Row, step by step
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Seated Cable Row →
Muscles worked
Seated Cable Row works your upper back as the main mover, with help from your biceps and forearms.
Variations
Track Seated Cable Row in SPLYT
Seated Cable Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More upper back exercises
Seated Cable Row (One Arm, Alternating)Upper back · Cable
Standing Cable Row (V-bar)Upper back · Cable
Cable Decline Seated Wide-grip RowUpper back · Cable
Cable Floor Seated Wide-grip RowUpper back · Cable
Simple Smith Narrow RowUpper back · Smith machine
Simple Style Bodyweight Squatting RowUpper back · Body weight
Skin The CatUpper back · Body weight
Skin The Cat AdvancedUpper back · Body weight
