Seated Cable Row
Back • Gym • Intermediate
- Muscle Group: Back
- Training Type: Compund
- Equipment: Cable Machine
- Difficulty: Intermediate
Exercise Overview
The seated cable row is a compound back exercise that targets the mid-back and lats through a controlled horizontal pulling motion. The cable provides constant tension throughout the movement, making it effective for building back thickness, improving posture, and enhancing upper-body pulling strength.
How To Do It
1. Setup
Sit at the cable row station and place your feet firmly on the foot platform. Attach a close-grip or neutral row handle to the cable.
2. Starting Position
Grab the handle with both hands, sit tall with a neutral spine, chest lifted, and arms fully extended without locking the elbows.
3. Execution
Pull the handle toward your lower torso while squeezing your shoulder blades together. Keep elbows close to your body throughout the pull.
4. Return
Slowly extend your arms back to the starting position under control, maintaining tension on the cable.