Menu
Sign out

Seated Cable Row

A compound back exercise that targets the latissimus dorsi, rhomboids, and biceps through controlled rowing movements using cable resistance for consistent tension throughout the range of motion.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit at the cable row machine with your feet on the footrests and grasp the handle with both hands. Pull the handle toward your chest while keeping your back straight and elbows close to your sides. Return to starting position with control.

Starting Position

Begin seated at the cable row machine with feet on footrests, grasping the handle with both hands, arms extended.

Finishing Position

Return to the starting position with arms fully extended, maintaining control throughout the movement.

Form Cues

Pull elbows back, squeeze shoulder blades, keep back straight, control the movement

Common Mistakes

Using momentum, not squeezing shoulder blades, rounding back, not controlling the movement

Progression Tips

Increase weight, add pause at peak contraction, perform variations, or use different grips.

Regression Tips

Use lighter weight, perform standing rows, or practice with resistance bands.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, shoulders, or elbows. Keep your back straight throughout the movement.