Seated Cable Row tutorial
The seated cable row is a pulling exercise that strengthens the mid-back, lats, and rear delts with the constant tension of a cable. It helps improve posture and shoulder blade control and is well suited to beginners thanks to its stability.
How to perform
- Sit at the machine with your feet on the platform and knees slightly bent.
- Grab the handle with straight arms and sit tall with an upright torso.
- Lift your chest and brace your core.
- Pull the handle to your stomach, driving your elbows back close to your body.
- Squeeze your shoulder blades together at the end and pause briefly.
- Extend your arms forward slowly, letting your shoulder blades spread slightly without rounding your back.
Breathing: Exhale as you pull the handle in and inhale as you return.
Key tips
- Keep your torso mostly still; only the arms and shoulder blades should move.
- Initiate each rep by pulling your shoulder blades back.
- Keep your shoulders down and away from your ears.
Common mistakes
- Rocking the torso back and forth to move the weight.
- Rounding the lower back on the return.
- Shrugging the shoulders and pulling with the neck.
Safety: People with lower-back pain should go light with a fixed torso or use a chest-supported row machine.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Band Row
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