Cable Straight Back 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 straight back seated row is a horizontal pulling exercise that builds the mid-back, primarily targeting the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoids and forearm flexors assist as you pull. Performed seated at a low cable row station with a torso kept upright and still, it trains back thickness and pulling strength with constant cable tension.
How to do the Cable Straight Back Seated Row
- 1Sit at the low cable row station with your feet braced on the platform and a slight bend in your knees.
- 2Reach forward and grip the handle, then sit tall with your torso vertical, chest up, and lower back in a neutral, slightly arched position.
- 3Set your shoulder blades down and back, and brace your core to keep your spine straight throughout the set.
- 4Pull the handle toward your lower ribs by driving your elbows back, leading with the elbows rather than the hands.
- 5Squeeze your shoulder blades together at the end of the pull, keeping your wrists straight and your torso upright.
- 6Pause briefly with the handle near your abdomen, feeling the contraction across your mid-back.
- 7Extend your arms under control to return the handle forward, allowing your shoulder blades to spread without rounding your lower back.
- 8Complete your reps, then let the weight settle and return the handle to the rack with control.
Form tips
- Keep your torso vertical and motionless — the work should come from your arms and shoulder blades, not from rocking back and forth.
- Lead the pull with your elbows and think about squeezing your shoulder blades together to fully engage the mid-back.
- Control the return slowly to keep tension on the lats and traps through the full range of motion.
- Keep your wrists neutral and your grip relaxed so your back, not your forearms, drives the movement.
Common mistakes
- Leaning the torso back to heave the weight, which turns the lift into a momentum swing and removes tension from the back muscles.
- Rounding the lower back on the stretch, which loads the spine unsafely instead of stretching the lats.
- Shrugging the shoulders up toward the ears, which shifts the work to the upper traps and away from the target mid-back.
- Cutting the range of motion short by not extending the arms fully on the return, which limits the stretch and overall development.
- Pulling the handle too high toward the chest, which reduces lat involvement compared to rowing to the lower ribs.
Frequently asked questions
What muscles does the cable straight back seated row work?
It primarily targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoids, brachialis, brachioradialis, and lower-chest fibers assist as synergists.
Why keep my back straight on this row?
Keeping your torso upright and your spine neutral isolates the back muscles and protects your lower back. Leaning back or rounding forward turns the movement into a momentum swing and adds spinal stress.
Where should I pull the handle to?
Pull toward your lower ribs or upper abdomen, driving your elbows back. Rowing to this position emphasizes the lats and mid-back more than pulling high toward the chest.
Is the cable straight back seated row good for beginners?
Yes. The seated position and constant cable tension make it easy to control, so beginners can learn to keep the torso still and row with the back rather than the lower back or arms.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps works well. Choose a weight you can row with a vertical torso and a full squeeze on each rep.
