Back · Compound

Seated Cable Row

A seated horizontal pull with constant cable tension for the mid back and lats.

MAIN MUSCLE
Lats, Upper back
ALSO WORKS
Rhomboids, Biceps, Rear delts
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with feet on the platform and knees slightly bent, holding a V-handle.

  2. Sit tall with a neutral spine and arms extended.

  3. Pull the handle to the lower ribs, squeezing the shoulder blades.

  4. Extend the arms slowly and let the shoulder blades move forward.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does Seated Cable Row work?

The main muscle is Lats, Upper back. It also works Rhomboids, Biceps, Rear delts.

How many reps should I do?

FORGE suggests 10-12 reps for Seated Cable Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Seated Cable Row?

These train the same muscles: Machine Row, One-Arm Dumbbell Row, T-Bar Row.