Exercise Library / Seated Cable Row
Seated Cable Row
The seated cable row pulls a handle toward your belly while you sit.
Strength TrainingWhat this exercise does
The seated cable row pulls a handle toward your belly while you sit. It strengthens your back and arms with the support of a seat and foot plates.
At a glance
- Muscles worked
- Mid Back, Biceps
- Experience
- Beginner
- Equipment
- Resistance Bands / Cables, Weight Machines
How to do it
- Sit at the machine with your feet on the plates and your knees slightly bent. Hold the handle with straight arms.
- Sit tall with your chest lifted.
- Pull the handle to your lower ribs, squeezing your shoulder blades together.
- Pause for a second.
- Return slowly until your arms are straight. Do 8 to 12 reps.
Common mistakes
- Rocking your body back and forth.
- Shrugging the shoulders.
- Rounding the back as you reach forward.
Make it easier or harder
Make it easier
Use a lighter weight, or a band wrapped around your feet.
Make it harder
Pause at the end of each pull, or slow the return.
Keep it safe
Keep your back tall. Let your shoulders stretch forward only as far as your back stays flat.
Related exercises
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- Type
- Strength Training
- Body area
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- Experience
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- Equipment
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Seated Resistance Band Row
- Type
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- Body area
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- Experience
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- Equipment
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- Experience
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- Type
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- Body area
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- Experience
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Single-Arm Dumbbell Row
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