Home › Exercises › Seated Cable Rows

Seated Cable Rows

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Middle Back, with support from Biceps, Lats, Shoulders. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Shoulders

How to perform Seated Cable Rows

  1. Step 1. For 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.
  2. Step 2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  3. Step 3. With 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.
  4. Step 4. Keeping 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.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do seated cable rows target?

The primary targets are the muscles of the upper and middle back, including the latissimus dorsi, rhomboids, and middle trapezius. It is an effective compound movement for developing back thickness and improving posture.

How should I position my torso during the movement?

Maintain a neutral spine with a slight lean back, avoiding excessive forward or backward rocking. Keep your chest up and shoulders down to ensure the back muscles perform the majority of the work.

What is a common mistake to avoid when rowing?

Avoid using momentum or shrugging the shoulders toward the ears during the concentric phase. Focus on pulling the handles toward the lower abdomen while driving the elbows behind the torso.

What is a suitable alternative for beginners who struggle with form?

The chest-supported row is a viable alternative as it stabilizes the torso and prevents lower back involvement. This allows the lifter to focus entirely on scapular retraction and lat engagement.

How should I program seated cable rows for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a full range of motion. Focus on a controlled eccentric phase and a brief pause at the peak of the contraction.

Sample sets & reps for Seated Cable Rows

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

Want a workout that includes Seated Cable Rows and 870+ other exercises? Try the AI Planner — 2 weeks free