Cable 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 seated row is a horizontal pulling exercise that builds back thickness and strength. It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts, brachialis, brachioradialis, and lower-chest fibers assisting. The constant cable tension makes it a reliable staple for adding controlled rowing volume.
How to do the Cable 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 and grab it with both hands.
- 2Sit tall with a neutral spine, your chest up, and your arms extended forward so the cable is under light tension.
- 3Brace your core and set your shoulder blades down and back to start the pull from your back, not your arms.
- 4Pull the handle toward your lower ribs, driving your elbows back close to your sides while keeping your torso upright.
- 5Squeeze your shoulder blades together at the end of the pull, with the handle near your stomach and your wrists straight.
- 6Lower the handle under control, letting your arms extend fully and your shoulder blades reach forward without rounding your lower back.
- 7Complete your reps, then return the handle to the stack with control.
Form tips
- Lead each rep with your elbows and let your shoulder blades retract, so the lats and mid-traps do the work instead of your biceps.
- Keep your torso steady and upright — avoid swinging your body back and forth to move the weight.
- Pause briefly in the contracted position to maximize tension on the back muscles.
- Let the handle travel forward on each rep to get a full stretch through the lats without losing your braced posture.
Common mistakes
- Rounding your lower back at the stretched position, which removes spinal support and risks injury.
- Using momentum and rocking your torso to heave the weight, which shifts work off the target back muscles.
- Shrugging your shoulders up toward your ears instead of pulling them down and back, which loads the upper traps over the lats and mid-back.
- Cutting the range short by not letting your arms extend, which limits the stretch and reduces the training effect.
Frequently asked questions
What muscles does the cable seated row work?
It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoids, brachialis, brachioradialis, and lower-chest fibers act as synergists.
Where should I feel the cable seated row?
You should feel it across your mid-back and lats as you squeeze your shoulder blades together. If you mostly feel your biceps, focus on leading the pull with your elbows and retracting your shoulder blades.
Is the cable seated row good for beginners?
Yes. The cable provides smooth, constant tension and a fixed line of pull, making it easy to learn controlled rowing technique and a safer place to build back strength than heavy free-weight rows.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps with controlled form works well for back size and strength. Choose a weight you can move without swinging your torso.
