Seated Row
The seated row is a cable exercise targeting the latissimus dorsi and mid-back. Pulling the cable toward the torso from a seated position builds back thickness and promotes proper scapular retraction.
How to do it
- Sit at a low cable row station with feet on the footrests and knees slightly bent.
- Grasp the handles with a neutral or overhand grip and sit upright.
- Pull the handles toward your lower abs, driving your elbows back and squeezing your shoulder blades.
- Hold the contraction briefly, then slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted throughout the movement.
- Drive your elbows straight back past your torso.
- Squeeze your shoulder blades together at the peak.
- Return the weight slowly with control.
Breathing: Exhale as you pull the handle toward your torso, and inhale as you slowly return to the starting position.
Common mistakes
- Rounding the lower back, which shifts stress away from the upper back and puts pressure on the spine.
- Using momentum to swing the torso, which reduces the work done by your lats and arms.
- Shrugging your shoulders up toward your ears, which engages the upper traps instead of the mid-back.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp lower back discomfort, reduce the weight or check that your spine remains neutral.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my biceps more than my back?
This usually happens when you pull with your hands rather than driving with your elbows. Focus on initiating the movement from your back muscles.
How often can I do seated rows?
2 to 3 times per week with at least one rest day between sessions is a great starting point for most beginners.
Should my legs be completely straight?
No, keep your knees slightly bent to protect your lower back and maintain a stable, comfortable posture.