Seated Cable Row
A seated horizontal row on a low cable station, pulling a handle to the abdomen with an upright torso. A staple for mid-back thickness and posture.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Teres Major
- Rear Delts
- Biceps
- Brachialis
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a low-pulley row station with feet on the platform and knees slightly bent. Hold a V-handle with arms extended and torso upright.
Brace the core and lift the chest.
Pull the handle to the lower ribs, driving the elbows back close to the body.
Squeeze the shoulder blades together.
Return slowly until the arms are straight and the shoulders reach forward slightly.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Tall chest
Elbows back past the ribs
Torso stays quiet
Common mistakes
Rocking the torso back and forth
Rounding the lower back on the return
Shrugging the handle up
Safety notes
Keep a neutral spine; avoid leaning far back to move the stack.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.