Cable exercise

Seated Row (Cable) form, muscles worked, and workout tracking

The seated cable row is a foundational horizontal pulling exercise that targets the latissimus dorsi, rhomboids, trapezius, and rear deltoids. It is commonly used to build back thickness, improve posture, and develop scapular stability.

Seated Row (Cable) illustration

How to do Seated Row (Cable)

  1. 1Sit at the machine with feet on the pads, knees slightly bent, and grasp the handle with a neutral grip.
  2. 2Sit tall with a neutral spine, retracting your shoulder blades to engage your back muscles.
  3. 3Exhale and pull the handle toward your lower abdomen, keeping your elbows tucked close to your sides.
  4. 4Squeeze your shoulder blades together at the peak of the contraction.
  5. 5Inhale and slowly extend your arms back to the starting position, maintaining control throughout the eccentric phase.

Related exercises

Back Extension

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Bent Over Row (Barbell)

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Bent Over Row (Dumbbell)

Back · Dumbbell

Bicep Curl (Cable)

Arms · Cable

Track Seated Row (Cable) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.