Seated cable row: How to Do It, Muscles Worked

Step by step

Sit tall, chest up, knees slightly bent, arms reaching forward.
Pull the handle to your belly, squeezing your shoulder blades.
Return slowly until your arms are straight.

What you should feel

A squeeze in your mid-back between your shoulder blades. Your lower back and neck should not strain.

Common mistake

Rocking your torso back and forth; stay tall and use a lighter weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats Upper back

Helps

Rear shoulders Biceps Forearms

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

One-arm dumbbell rowLats, Upper back

Questions

What muscles does the seated cable row work?

Seated cable row mainly works your lats and upper back. It also helps your rear shoulders, biceps, and forearms.

Can I do the seated cable row at home?

Not easily, it needs this: cables. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.

How many sets and reps of the seated cable row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Seated cable row