Back
The main muscle group listed for this exercise.
Exercise guide
Seated Cable Rows
Seated Cable Rows is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Seated Cable Rows also involves arms, shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated Cable Rows
- 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.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutBeginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
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Kneeling High Pulley Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseKneeling Single-Arm High Pulley Row
Kneeling Single-Arm High Pulley Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Cable Rows.
What muscles does Seated Cable Rows work?
Seated Cable Rows primarily trains the back and also involves the arms and shoulders.
Is Seated Cable Rows beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Seated Cable Rows?
This variation uses a cable station.
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