Cable Low Seated Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable low seated row is a horizontal pulling exercise that builds back thickness by targeting the lats, mid and lower traps, teres major and minor, and the infraspinatus. The rear deltoids, brachialis, brachioradialis, and lower chest assist on every rep. The constant cable tension and seated position make it a reliable staple for back development and posture.
How to do the Cable Low Seated Row
- 1Sit on the bench with your feet braced on the platform and your knees slightly bent. Attach a handle to the low cable pulley.
- 2Lean forward to grasp the handle, then sit back until your torso is upright and your arms are extended in front of you with tension already on the cable.
- 3Brace your core and set your chest up, keeping a slight, natural arch in your lower back.
- 4Pull the handle toward your lower abdomen by driving your elbows back, leading with the elbows rather than the hands.
- 5Squeeze your shoulder blades together at the end of the pull and hold briefly without leaning back.
- 6Extend your arms under control to return the handle to the start, letting your shoulder blades spread apart at the front.
- 7Keep the cable under tension throughout and complete your reps, then return the handle to the stack with control.
Form tips
- Initiate each rep by retracting your shoulder blades, then let your arms follow, so the back muscles do the work instead of the biceps.
- Keep your torso tall and stable; let the weight move, not your spine.
- Pull the handle to your lower abdomen, not your chest, to keep tension on the lats and mid-back.
- Use a full range of motion: a complete stretch at the front and a firm squeeze at the back.
- Match the lowering tempo to the pull so the muscles stay loaded on the return phase.
Common mistakes
- Rocking the torso back and forth to swing the weight, which shifts the load off the back and onto the lower spine and momentum.
- Rounding the lower back when reaching forward, which removes tension from the target muscles and raises the risk of a lumbar strain.
- Pulling with the arms first instead of the back, which turns the movement into a biceps curl and limits back development.
- Shrugging the shoulders up toward the ears, which recruits the upper traps and reduces work for the lats and mid-back.
- Cutting the range short by not fully extending the arms, which skips the stretch and underworks the lats.
Frequently asked questions
What muscles does the cable low seated row work?
It targets the lats, mid and lower traps, teres major and minor, and the infraspinatus, with the rear deltoids, brachialis, brachioradialis, and lower chest assisting as synergists.
Should I lean back during the seated cable row?
No. Keep your torso upright and stable and let your back muscles pull the handle. Leaning back to heave the weight uses momentum and stresses your lower spine instead of building your back.
Where should I pull the handle to?
Pull the handle toward your lower abdomen, driving your elbows back and squeezing your shoulder blades together. Pulling too high toward the chest shifts tension away from the lats and mid-back.
Is the cable low seated row good for beginners?
Yes. The seated, supported position and smooth, constant cable tension make it easy to learn good rowing form, which is why it's a common starting point for back training.
How many sets and reps should I do?
For back size and strength, 3-4 sets of 8-12 reps with controlled tempo works well. Use a weight you can pull without rocking your torso or losing your upright posture.
