Seated Cable Row
Seated Cable Row is a compound horizontal pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Seated Cable Rows · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Set the handle or chest pad so the arms can fully reach without the shoulders rolling forward.
- 4Brace the torso and choose an elbow path that points toward the intended part of the back.
How to perform it
- 1For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- 2Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 3With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- 4Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- 5Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Elbows drive; hands are hooks
- •Keep the neck long
- •Finish without leaning backward
Common mistakes
- •Using torso momentum
- •Pulling the shoulders toward the ears
- •Over-squeezing far behind the body
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Plate-loaded
Landmine
Dumbbell
Barbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.