Cable Front Seated Row
Cable Front Seated Row Exercise Description
The cable front seated row is a horizontal pull performed on a low cable station with the torso upright. It primarily targets the latissimus dorsi, middle/lower trapezius, and rhomboids, with assistance from the posterior deltoids, biceps, and forearm flexors. The movement emphasizes coordinated scapular retraction and depression followed by shoulder extension while maintaining a neutral spine. A cable provides consistent resistance through the range of motion and allows adjustable setup (handle choice and seat/footplate distance) to match individual shoulder mobility. Key technique points include initiating the pull with the shoulder blades, keeping the ribs stacked over the pelvis, and minimizing torso motion so the back—not momentum—drives the handle toward the body. Controlled return with scapular protraction completes the repetition and reinforces full, repeatable range.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Infraspinatus, Longissimus, Subscapularis, Supraspinatus, 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 Front Seated Row Exercise
‘- Attach a V-handle or straight bar to a low pulley; sit with feet on the footplate and knees slightly bent.
– Sit tall with pelvis neutral; maintain a neutral spine from head to tailbone and create light abdominal bracing.
– Grip the handle with wrists straight; let the shoulder blades protract gently without rounding the lower back.
– Initiate by drawing the shoulder blades back and slightly down (retraction and depression).
– Drive the elbows straight backward near the torso to bring the handle toward the lower ribs/upper abdomen.
– Keep shoulders away from ears; avoid shrugging or flaring the ribs.
– Stop when elbows pass the torso without leaning or hyperextending the back; pause briefly.
– Return under control: extend the elbows, then allow the shoulder blades to protract while the trunk stays neutral.
– Breathe: exhale as you pull; inhale on the controlled return.
– Checks: knees remain soft, wrists neutral, head aligned, and movement stays smooth without swinging.
Cable Front Seated Row Tips
‘- Adjust handle type and seat/footplate distance so you can keep an upright torso and pull comfortably through your available shoulder range.
– Sit tall with a neutral pelvis and maintain a neutral spine from head to tailbone with light abdominal bracing.
– Keep your feet on the footplate with knees slightly bent so they stay “soft,” not locked out.
– Grip the handle with wrists straight and neutral while allowing the shoulder blades to protract gently without rounding the lower back.
– Initiate each rep by drawing the shoulder blades back and slightly down before driving the elbows.
– Drive the elbows straight backward close to the torso to bring the handle toward the lower ribs or upper abdomen.
– Keep shoulders away from the ears and ribs stacked over the pelvis to avoid shrugging or flaring the ribs.
– Stop the pull once the elbows pass the torso, without leaning back or hyperextending the spine, then pause briefly.
– On the return, extend the elbows first, then allow the shoulder blades to protract while keeping the trunk neutral.
– Keep the head aligned and the movement smooth and controlled, avoiding any swinging or use of momentum.
Cable Front Seated Row Beginner Introduction
The cable front seated row is a seated pulling exercise using a low cable station, where the weight travels horizontally toward the midsection. It places strong emphasis on the back muscles, especially the lats, mid and lower traps, and upper back, with help from the rear shoulders, biceps, and forearms. Because the lifter stays upright, the movement pattern highlights how the shoulder blades glide along the ribcage and how the arms follow, rather than relying on swinging or leaning.
A cable stack supplies steady tension from the start of the pull until the handle returns, encouraging smooth, repeatable reps. The motion centers on drawing the shoulder blades backward and slightly downward while the chest and lower back remain organized, then extending the arms again while the torso stays steady. Attention to small details—like relaxed neck and shoulders, soft knees, and quiet head position—turns this row into more than a simple strength drill. Over time, it can help reinforce upper-body pulling mechanics that carry over to other rowing, pulling, and posture-focused work.