Cable Seated Row
Cable Seated Row Exercise Description
The cable seated row is a machine-based horizontal pull that strengthens the back through shoulder extension with coordinated scapular retraction and depression. Primary muscles include the latissimus dorsi, middle and lower trapezius, and rhomboids; the posterior deltoids and elbow flexors assist, while the trunk musculature maintains a neutral spine. Using a neutral‑grip V‑handle encourages close‑elbow pulling and keeps wrists aligned with the forearms. The movement emphasizes drawing the handle toward the torso without swinging or shrugging, allowing controlled loading across a stable trunk. Work through a comfortable, pain‑free range where the shoulder blades glide from slight protraction to retraction and the elbows move from extension to flexion. Proper execution focuses on smooth tempo, steady trunk position, and precise scapular control to target the intended musculature.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Rectus Abdominis, Spinalis, 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 Exercise
‘- Set the pin on the weight stack and attach a V‑handle.
– Sit tall on the bench; feet on footplates, knees slightly bent.
– Grasp the handle with a neutral grip; brace lightly; maintain neutral spine.
– Begin with arms extended and shoulders gently forward, chest lifted—not rounded.
– Depress and retract the shoulder blades, then drive elbows back along your sides.
– Pull the handle to the lower ribs/upper abdomen; keep wrists straight.
– Keep torso still—avoid leaning back, shrugging, or using momentum.
– Pause briefly with shoulder blades retracted; neck long, head in line with torso.
– Return slowly: extend elbows and let shoulder blades glide forward under control.
– Stop before the low back rounds or shoulders roll forward excessively.
– Use a firm but not crushing grip to limit forearm strain.
Cable Seated Row Tips
‘- Sit tall with a neutral spine, chest lifted, and knees slightly bent with feet on the footplates.
– Use the neutral‑grip V‑handle to keep your wrists aligned with your forearms.
– Start each rep with arms extended and shoulders gently forward while keeping the chest lifted, not rounded.
– Depress and retract your shoulder blades before and as you drive your elbows back along your sides.
– Pull the handle toward your lower ribs/upper abdomen while keeping your wrists straight.
– Keep your torso still throughout the movement—do not lean back, shrug, or use momentum.
– Pause briefly with your shoulder blades retracted, keeping your neck long and head in line with your torso.
– Return the weight slowly, extending your elbows and letting your shoulder blades glide forward under control.
– Stop the forward reach before your low back rounds or your shoulders roll forward excessively.
– Use a firm but not crushing grip on the handle to help limit forearm strain.
Cable Seated Row Beginner Introduction
The cable seated row is a machine-based pulling exercise performed on a seated cable station with a close, parallel-hand attachment. Resistance comes from a weight stack, and the movement brings the handle from an extended reach toward the midsection while the person remains upright on the bench with feet supported. As the cable moves, the shoulder blades slide smoothly along the ribcage and the elbows travel near the sides, with the wrists lined up with the forearms for a comfortable hand position.
This exercise mainly challenges the lats, mid and upper back, and rear shoulders, with help from the arms, while the core supports a steady, upright posture. The motion highlights control rather than momentum: the torso stays quiet, the neck and head follow the line of the spine, and the pull and return phases share a calm, even rhythm. A comfortable, pain-free range of motion and a stable trunk let the back muscles take on most of the work instead of relying on swinging or leaning.