Seated Cable Row
Seated Cable Row is a strength – horizontal pull exercise involving Latissimus dorsi, Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Posterior deltoid
- Exercise type
- Strength – horizontal pull
Exercise technique
- Setup
Attach the low-pulley handle and place your feet on the platform.
- Sit
Slightly bend your knees and balance on your sitting bones.
- Start
Extend your arms and let your shoulder blades glide forward without rounding your lower back.
- Pull
Drive your elbows backward and bring the handle to your lower ribs.
- Finish
Bring your shoulder blades together without lifting your chest.
- Release
Maintain torso angle as you move the handle away under control.
- Breathing
Exhale as the handle approaches and inhale as your arms extend.
Key technique points
- Keep your feet on the platform.
- Direct the handle toward abdomen level.
- Keep your knee angle fixed.
- Keep your shoulders away from your ears.
- Align the cable line with your wrists.
- Do not bang the weight plates together.
Common mistakes
Rocking through the lower back
Do not lean forward and backward on every pull and complete the movement through torso swing.
Locking the knees
Do not force your knees straight against the platform and disrupt pelvic position.
Leaning too far back
Do not arch your lower back backward to bring the handle closer.
Flaring the elbows
Do not spread your elbows uncontrollably and change shoulder alignment with a narrow handle.
Reaching the head
Do not jut your chin forward to reach the handle.
Short release
Do not unnecessarily shorten the pull by completely preventing forward shoulder glide.
Frequently asked questions
Seated Cable Row: why is “Rocking through the lower back” a mistake?
Do not lean forward and backward on every pull and complete the movement through torso swing.
Seated Cable Row: why is “Locking the knees” a mistake?
Do not force your knees straight against the platform and disrupt pelvic position.
Seated Cable Row: why is “Leaning too far back” a mistake?
Do not arch your lower back backward to bring the handle closer.
Seated Cable Row: why is “Flaring the elbows” a mistake?
Do not spread your elbows uncontrollably and change shoulder alignment with a narrow handle.
Seated Cable Row: why is “Reaching the head” a mistake?
Do not jut your chin forward to reach the handle.
Seated Cable Row: why is “Short release” a mistake?
Do not unnecessarily shorten the pull by completely preventing forward shoulder glide.
What should I focus on when doing Seated Cable Row?
Keep your feet on the platform. Direct the handle toward abdomen level. Keep your knee angle fixed. Keep your shoulders away from your ears. Align the cable line with your wrists. Do not bang the weight plates together.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.