Cable Straight Back Seated Row
Cable Straight Back Seated Row Exercise Description
The cable straight‑back seated row is a horizontal pulling exercise performed on a low pulley while you sit tall and maintain a neutral spine without trunk rocking. It primarily trains the latissimus dorsi and mid‑back muscles—the rhomboids and the middle and lower trapezius—with assistance from the posterior deltoids and elbow flexors. Keeping the torso upright and “straight back” limits momentum, allowing controlled scapular retraction and shoulder extension through a comfortable, joint‑friendly range. The footplate provides stable lower‑body support so the trunk, abdominals, and spinal erectors can isometrically brace while the arms move, helping you keep the ribs stacked and the neck neutral. Executed with full control, the seated cable row reinforces sound shoulder mechanics—shoulders down away from ears, wrists neutral, elbows traveling near the torso—for efficient, repeatable technique.
- 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, Teres Major
- Stabilizing Muscles: Infraspinatus, Longissimus, Multifidus, Subscapularis, 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: Female
How To Do The Cable Straight Back Seated Row Exercise
‘- Sit on the bench/platform with feet on the footplate and a slight knee bend; grasp the attachment with a neutral or overhand grip, arms long and wrists straight.
– Sit tall on your sit bones; brace lightly; keep ribs down, chest open, and maintain a neutral spine from head to pelvis with shoulders set down.
– Initiate by drawing the shoulder blades back and slightly down before bending the elbows.
– Continue the pull by driving elbows past the torso, close to your sides, until the handle approaches the lower ribs/upper abdomen; avoid shrugging or flaring elbows.
– Keep forearms aligned with the cable and wrists in line with forearms—no wrist curling.
– Pause briefly with the chest tall and shoulder blades retracted without arching the low back.
– Return with control: let the elbows straighten and the shoulder blades glide forward while the torso stays upright; do not round or lean.
– Breathe steadily—exhale on the pull, inhale on the return.
– Stop the range where shoulders remain centered and the spine stays neutral.
Cable Straight Back Seated Row Tips
‘- Sit tall on your sit bones with a slight knee bend and feet firmly on the footplate.
– Keep your spine neutral from head to pelvis, with ribs down, chest open, and neck neutral.
– Maintain shoulders set down away from your ears throughout the movement.
– Start each rep by drawing your shoulder blades back and slightly down before bending your elbows.
– Drive your elbows past your torso, close to your sides, until the handle approaches your lower ribs/upper abdomen.
– Avoid shrugging or letting the elbows flare out as you pull.
– Keep your forearms in line with the cable and your wrists straight—do not curl your wrists.
– Pause briefly with your chest tall and shoulder blades retracted without arching your lower back.
– Return with control, letting the elbows straighten and shoulder blades glide forward while the torso stays upright without rocking.
– Stop the range of motion where your shoulders stay centered and your spine remains neutral, exhaling on the pull and inhaling on the return.
Cable Straight Back Seated Row Beginner Introduction
The cable straight‑back seated row is a machine‑based pulling movement that emphasizes controlled, horizontal rowing from a tall, upright sitting position. Using a low cable, the arms draw the handle toward the body while the torso remains steady, turning the exercise into a focused challenge for the lats, upper back, and rear shoulders. The biceps and forearms assist with the pull, while the core, abs, and lower back hold a steady posture so the spine stays long and aligned.
Because the legs press into the foot platform, the lower body acts as a solid base, allowing smooth motion through the shoulders without swinging or rocking. The shoulder blades glide backward as the handle approaches the body, then move forward again as the arms extend, reinforcing a strong, repeatable rowing pattern. Steady breathing and a comfortable, controlled range of motion highlight precision over power, encouraging clean, efficient upper‑body technique that can support many other pulling movements in the gym.