Seated Cable Row
The seated cable row is a foundational back exercise targeting the lats and mid-back through a horizontal pulling motion. The cable provides constant tension, making it effective for building back thickness and improving posture.
How to do it
- Sit on the seated cable row bench with feet on the platform and knees slightly bent.
- Grasp the v-bar or cable handles and sit upright with a neutral spine.
- Pull the handles toward your lower abdomen, driving your elbows back.
- Squeeze your shoulder blades together at the fully contracted position.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with your chest up
- Keep your spine neutral
- Drive your elbows straight back
- Squeeze shoulder blades together
- Control the weight on the return
Breathing: Exhale as you pull the handle toward your abdomen and inhale as you slowly extend your arms back to the starting position.
Common mistakes
- Rounding the back, which places unnecessary strain on the spine.
- Using momentum to pull, which reduces the work your back muscles do.
- Shrugging the shoulders toward the ears, which causes neck tension.
- Allowing the cable to snap back, which risks injury and loses tension.
Muscles worked
Primary: lats. Secondary: rhomboids, traps, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or stabbing pain in your lower back, stop immediately and choose a lighter weight or a different exercise.
- If you have a history of back discomfort, consult with a professional to ensure your seated posture is appropriate for you.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work in your mid-back and lats. If you feel it mostly in your arms, try focusing on pulling with your elbows rather than your hands.
Can I do this if I don't have a cable machine?
Yes, you can use a resistance band attached to a sturdy anchor point to mimic the same horizontal pulling motion.
How heavy should I lift?
Start with a weight that allows you to maintain perfect form for all repetitions. If your back starts to round, the weight is too heavy.