Smart Workout Diary

Cable Seated Row

The cable seated row is a horizontal pulling exercise performed while seated at a cable machine. It primarily trains the back, especially the lats and upper back, while the biceps and forearms assist. It supports upper-body pulling strength, posture, and balanced back development.

Demonstration

Cable Seated Row — demonstration 1
Cable Seated Row — demonstration 2

Instructions

  1. Set up the machine: Attach a close-grip rowing handle to a low cable and choose a manageable load. Sit with your feet braced on the footplates and your knees slightly bent.
  2. Find the start position: Hold the handle with a neutral grip, sit tall, and extend your arms forward without rounding your lower back. Keep your chest lifted and shoulders down.
  3. Initiate with your back: Pull your shoulder blades gently back and down, then draw the handle toward your lower ribs or upper abdomen by bending your elbows.
  4. Finish under control: Keep your torso mostly still, elbows traveling close to your sides, and briefly squeeze your back without leaning far backward.
  5. Return slowly: Extend your arms in a controlled motion and allow the shoulder blades to move forward naturally while maintaining a neutral spine.
  6. Repeat safely: Use a smooth, controlled range of motion. Stop or reduce the load if you cannot keep your back neutral or control the cable.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Do not swing: Avoid using a large backward lean or momentum to move the handle.
  2. Keep the shoulders organized: Do not shrug toward your ears; keep them down as you pull.
  3. Use a full controlled reach: Let your arms and shoulder blades extend forward without rounding your lower back.
  4. Match load to form: Reduce the weight if your elbows flare excessively, your torso rocks, or the return becomes uncontrolled.
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