Seated cable row
Also known as: Cable row
A supported horizontal pull with constant cable tension for the mid-back.
What it is
A seated exercise where you pull a cable handle to your torso, training the mid-back and lats. The supported position and constant tension make it easy to load the back without the lower-back demand of a bent-over row.
Muscles worked
Primary: Lats, Mid-back (rhomboids, traps). Secondary: Rear deltoids, Biceps.
How to perform it
- Sit with feet braced and knees softly bent, holding the handle with arms extended and a tall torso.
- Set the shoulder blades down, then pull the handle to your lower ribs by driving the elbows back.
- Squeeze the shoulder blades together at the end without leaning far back.
- Return under control to a full stretch, letting the shoulder blades travel forward without slumping.
Common form faults
- Heaving the torso back and forth to move the weight. Keep the torso fairly upright and still; let the arms and back do the work, not a rowing-machine swing.
- Rounding the back at the stretch. Allow the shoulder blades to move but keep the spine neutral rather than slumping forward.
Programming
A back-thickness builder that's easy on the lower back, so it suits higher volume. Usually 8–15 reps with a focus on squeezing the mid-back and a full stretch.
Plan your training
Variations & substitutions
Frequently asked questions
- Seated cable row or barbell row?
- The cable row supports your torso and keeps constant tension, making it easier to target the back with less lower-back fatigue; the barbell row trains more of the whole posterior chain and hinge. They complement each other well.
- Which handle should I use?
- A close-grip handle is the standard for the mid-back; a wide bar shifts emphasis toward the upper back and rear delts. Varying the handle over time trains the back from different angles.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: