Barbell Bent-Over Row
Back·Weight Plates·Intermediate·Compound
Exercise guide
Cable Seated Row
The Cable Seated Row is a compound back exercise that targets the mid-back, lats, and biceps. The seated position allows controlled pulling and consistent tension through the rowing motion.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Cable Seated Row
- 01
Sit at the cable row station with your feet planted on the foot platform.
- 02
Grab the handle with a neutral or overhand grip.
- 03
Sit tall with your chest up and core braced.
- 04
Pull the handle toward your torso by driving your elbows back.
- 05
Squeeze your shoulder blades together at the end of the movement.
- 06
Slowly extend your arms back to the starting position.
- 07
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Avoid rounding your lower back during the pull.
- Focus on pulling with your elbows, not your hands.
- Control both the pull and the return.
Common questions
Frequently asked
What muscles does the Cable Seated Row work?
The Cable Seated Row primarily targets the Back. Supporting muscles include Biceps.
Is the Cable Seated Row a compound or isolation exercise?
The Cable Seated Row is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Cable Seated Row?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Seated Row?
The Cable Seated Row is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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