Back
Seated cable row
The seated cable row pulls a handle to your midsection from a bench, training the back with constant cable tension.
- Primary
- Lats
- Secondary
- Biceps, Upper back
- Equipment
- Cable
- Type
- compound
Why it earns a spot
The cable keeps tension on the muscle from stretch to squeeze, and the seat takes load off your lower back so you can focus on the pull.
How to do it
- Sit with your feet braced on the platform and your knees slightly bent, and grab the handle.
- Sit tall with your chest up and let your arms reach forward for a stretch.
- Pull the handle to your lower ribs, driving your elbows back and squeezing your shoulder blades.
- Pause for a beat, then reach forward again under control.
- Keep your torso nearly still instead of rocking.
Common mistakes
- Rocking your whole torso back and forth; hold a steady upright posture.
- Shrugging your shoulders toward your ears; keep them down.
- Skipping the stretch at the start of each rep; reach forward fully.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 8-15 | 90 sec-2 min |
Add reps to 15, then add a plate. A one-second squeeze at the end of every rep keeps the load honest.
Routines that use it
Swaps and alternatives
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Log every seated cable row set.
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