Animated GIF · Available via API
gif_boxCable Seated Row
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fitness_center Equipment
CableCategory
strength
Mechanic
compound
Cal/min
5.5
Force
pull
Cable Seated Row is a intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
Pull the handles towards your body, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Repeat for the desired number of repetitions.
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warning Common Mistakes
Using Momentum to Pull
Rocking the torso backward aggressively at the start of each rep turns the exercise into a lower-back movement rather than a back exercise. Initiate every rep by retracting the scapulae first, then pull the handle to your abdomen.
Flaring the Elbows Too Wide
Pulling with elbows flared out to 90 degrees targets the rear deltoids more than the lats and mid-back. For maximum lat and rhomboid activation, keep elbows angled at roughly 45 degrees and tuck them toward your sides.
Rounding the Lower Back
Sitting with a rounded lumbar spine under load increases disc compression significantly. Maintain a neutral spine throughout — a slight natural arch in the lower back — and brace the core before each pull.
shuffle Variations & Progressions
Wide-Grip Seated Row
Using a wide grip with elbows flared out emphasizes the rear deltoids and upper trapezius more than a close neutral grip. Useful for targeting upper-back thickness and posterior shoulder development.
Single-Arm Cable Row
Pulling one arm at a time eliminates bilateral compensation, ensuring each side works equally. The rotational freedom also allows a larger range of motion and greater scapular retraction per repetition.
Low Row with Rope Attachment
A rope handle allows the wrists to rotate naturally and lets you pull the ends apart at the peak contraction for deeper rhomboid and mid-trap squeeze. Excellent for improving mind-muscle connection in the upper back.
High-Pulley Seated Row
Setting the pulley above shoulder height changes the pull angle to target the lower lats and teres major more heavily. A great complementary variation to standard low rows for complete lat development.
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