Seated cable row
Also called: cable row, seated row, low row
Sit, pull the handle to your stomach, squeeze your shoulder blades.
Squeeze: upper back, lats working.
Main: upper back, lats Also: biceps, rear shoulders
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no cable machine? Do Dumbbell row instead.
Home with bands: no cable machine? Do Band row instead.
Bodyweight: no cable machine? Do Table row instead.
- Main muscles
- upper back, lats
- Equipment
- cable machine
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Sit tall; don't lean far back to move the weight.
- Pull the handle to your stomach.
- Squeeze your shoulder blades together at the end and hold for 1 second.
How to do it
- Sit at the machine with feet on the plate and knees slightly bent.
- Hold the handle with straight arms and sit tall.
- Pull it to your stomach, keeping elbows close to your body.
- Let it return slowly until your arms are straight.
Common mistakes
| Common mistake | Fix |
|---|---|
| Rocking back and forth | Use less weight. Your torso should barely move. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back, shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Seated cable row |
| Dumbbells only | Dumbbell row |
| Home with bands | Band row |
| Bodyweight | Table row |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.