Cable Seated Row (Bent bar)
- 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 with a bent bar is a horizontal pulling exercise that builds the back, primarily targeting the lats (latissimus dorsi), teres major and minor, the mid and lower traps, and the infraspinatus. The biceps-region forearm muscles, rear delts, and chest assist. Constant cable tension makes it a controlled, joint-friendly way to add back thickness and pulling strength.
How to do the Cable Seated Row (Bent bar)
- 1Attach the bent (angled) bar to the low cable pulley and sit on the bench with your feet braced against the platform and knees slightly bent.
- 2Lean forward to grip the bar with an overhand grip, hands at shoulder-width, then sit back until your arms are extended and your torso is upright.
- 3Set your posture: chest up, shoulders down, lower back in a slight natural arch, and brace your core.
- 4Pull the bar toward your upper abdomen by driving your elbows back, leading with your back rather than your arms.
- 5Squeeze your shoulder blades together at the end of the pull and hold briefly without leaning back.
- 6Lower the bar under control until your arms are fully extended and you feel a stretch across your back.
- 7Complete your reps, then return the weight to the stack with control and step off the bench.
Form tips
- Initiate every rep by retracting your shoulder blades, then let your elbows follow, so the lats and mid-traps do the work instead of the arms.
- Keep your torso steady and upright; use your back, not momentum from rocking, to move the weight.
- Pull the bar to your upper abdomen and keep your elbows tracking close to your sides for a stronger contraction.
- Use a full range of motion: a complete stretch at the front and a hard squeeze at the back beats a short, heavy pull.
- Keep your wrists neutral and let your grip relax slightly so your back, not your forearms, fatigues first.
Common mistakes
- Rounding the lower back as you reach forward, which removes tension from the lats and puts the spine at risk under load.
- Heaving the torso backward to swing the weight, which turns the row into a momentum movement and steals work from the back.
- Pulling with the arms first instead of the shoulder blades, so the biceps and forearms fatigue before the back is trained.
- Shrugging the bar up toward the chest, which overloads the upper traps and shortens the range for the lats and mid-back.
- Letting the weight yank your arms forward at the bottom, losing control and the muscular stretch that builds the back.
Frequently asked questions
What muscles does the cable seated row (bent bar) work?
It primarily targets the back: the lats (latissimus dorsi), teres major and minor, infraspinatus, and the mid and lower trapezius. The brachialis, brachioradialis, rear deltoids, and chest assist as synergists.
How is the bent bar different from a straight bar or V-handle on the seated row?
The bent (angled) bar lets your wrists sit in a slightly more comfortable position while keeping a wide overhand grip, which emphasizes the upper back and mid-traps. A V-handle uses a closer, neutral grip that shifts more toward the lats.
Is the cable seated row good for beginners?
Yes. The cable keeps tension constant and the seated position supports your body, making it easier to learn the back-driven pulling pattern with controlled, joint-friendly resistance.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 reps with a controlled tempo works well. Choose a weight you can move without rocking your torso for momentum.
Where should I pull the bar to?
Pull the bar to your upper abdomen while driving your elbows back and squeezing your shoulder blades together. Avoid pulling high to the chest, which shifts the work onto the upper traps.
