Cable Front Seated Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable front seated row is a horizontal pulling exercise that builds the mid-back. It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the biceps, brachialis, brachioradialis, and rear delts assisting. The constant cable tension makes it a staple for back thickness and posture.
How to do the Cable Front Seated Row
- 1Sit on the bench facing the low cable pulley with your knees slightly bent and feet braced against the foot plate.
- 2Grip the handle, sit tall, and slide back until your arms are fully extended and you feel a stretch across your upper back.
- 3Set your chest up and pull your shoulder blades down and slightly back to brace before the rep.
- 4Drive your elbows back and pull the handle toward your lower ribs, keeping your elbows close to your body.
- 5Squeeze your shoulder blades together at the end of the pull without leaning back or shrugging.
- 6Lower the handle under control, letting your arms extend and your shoulder blades reach forward to stretch the back.
- 7Complete your reps, then return the handle to the stack with control to rack the weight.
Form tips
- Lead the pull with your elbows rather than your hands so your back muscles do the work instead of your biceps.
- Keep your torso upright and stable; let your shoulder blades move while your spine stays still.
- Pull to your lower ribs or stomach, not your chest, to keep tension on the lats and mid-back.
- Use a full range of motion: fully stretch at the front and fully squeeze the shoulder blades at the back.
Common mistakes
- Rowing with momentum by swinging the torso back and forth, which shifts load off the back and strains the lower back.
- Shrugging the shoulders up toward the ears during the pull, which recruits the upper traps instead of the mid-back and limits the squeeze.
- Stopping the pull short of the body, which skips the shoulder-blade squeeze where the back works hardest.
- Rounding the lower back during the stretch, which loads the spine in a weak, unstable position.
Frequently asked questions
What muscles does the cable front seated row work?
It primarily works the mid-back: the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. The biceps, brachialis, brachioradialis, and rear deltoids assist with the pull.
How is the seated cable row different from the lat pulldown?
The seated row is a horizontal pull that targets back thickness through the mid-traps and lats, while the pulldown is a vertical pull that emphasizes back width. Many programs include both.
Is the cable seated row good for beginners?
Yes. The seated position and constant cable tension make it easy to control, so beginners can learn to feel their back muscles and build a solid rowing pattern with light weight.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 reps with controlled tempo works well. Use a weight you can pull with a full squeeze and no torso swinging.
Where should I feel the cable seated row?
You should feel it across your mid-back between the shoulder blades and in the lats. If you mainly feel your biceps or upper traps, lead with your elbows and avoid shrugging.
