Cable Seated Row (Bent Bar)
Cable Seated Row (Bent Bar) Exercise Description
The Cable Seated Row (Bent bar) is a horizontal pulling exercise that strengthens the back while keeping the spine supported in a seated position. Primary muscles include the latissimus dorsi, middle and lower trapezius, and rhomboids; the posterior deltoids and elbow flexors assist. The bent (angled) bar offers hand positions that allow a comfortable, wrist‑friendly grip while keeping the elbows tracking near the torso. The key movement is scapular retraction and depression paired with elbow flexion, pulling the handle toward the lower ribs without leaning back. A tall chest and neutral spine help direct the force to the back rather than the low back or hips. Controlled return with scapular protraction completes the full range, promoting balanced shoulder mechanics.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Seated Row (Bent Bar) Exercise
‘- Attach a bent/angled bar to a low pulley. Sit with feet on the platform, knees slightly bent, and hips neutral.
– Grip the bar at the angled sections with a comfortable shoulder‑width hand position; wrists straight.
– Sit tall with a neutral spine, ribs stacked, and chest open. Brace lightly and keep the neck long with eyes forward.
– Start by taking the slack out of the cable, allowing the shoulder blades to protract without rounding the spine.
– Initiate the row by drawing the shoulder blades back and down (retract and depress).
– Drive the elbows straight back alongside the torso; avoid excessive flaring or shrugging.
– Pull the bar toward the lower ribs/upper abdomen until elbows pass the body, keeping the torso still.
– Pause briefly while maintaining scapular retraction; do not hyperextend the low back.
– Return the bar under control, allowing the shoulder blades to protract as the arms straighten without locking the elbows.
– Throughout, keep wrists neutral, forearms in line with the cable, and breathe steadily.
– Avoid using momentum, leaning back, or rounding the shoulders at the end range.
Cable Seated Row (Bent Bar) Tips
‘- Sit with hips neutral, knees slightly bent, and spine tall to keep the torso stable.
– Grip the angled sections of the bar at about shoulder width and keep your wrists straight.
– Stack ribs over pelvis with an open chest, light brace, long neck, and eyes forward.
– Let the cable take up slack by allowing your shoulder blades to protract without rounding your spine.
– Begin each rep by pulling the shoulder blades back and down before bending the elbows.
– Drive elbows straight back close to your torso, avoiding flared elbows or shrugging.
– Aim the bar toward your lower ribs/upper abdomen while keeping your torso still.
– Pause briefly with the shoulder blades retracted, avoiding hyperextending your low back.
– Return the bar under control, allowing the shoulder blades to protract as the arms straighten without locking the elbows.
Cable Seated Row (Bent Bar) Beginner Introduction
The Cable Seated Row (Bent bar) is a cable-machine pulling movement performed from a supported seated stance, aimed mainly at the muscles of the back. The large muscles along the sides of the back, the mid-back and upper back between the shoulder blades do most of the work, with extra help from the rear shoulders and the biceps. A curved or angled bar attachment allows a natural hand position that feels friendly on the wrists, while the arms travel close to the sides of the body.
During each repetition, the motion centers on drawing the shoulder blades toward the spine and slightly downward as the elbows bend, bringing the handle in toward the lower ribcage area while the torso remains upright. The chest stays lifted and the natural curves of the spine are preserved so effort is directed into the back instead of the hips or lower back. As the cable glides forward again, the shoulder blades slide apart in a controlled way, giving the shoulders a full, smooth range of motion and supporting balanced, coordinated upper-body mechanics.