How to do the Seated Cable Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts, Lower Back. Also called: cable row, low row.
Step by step
- 1
Sit at the cable row station with your feet on the platform and a slight bend in your knees.
- 2
Grab the handle and sit tall with your chest up and arms extended.
- 3
Pull the handle toward your lower stomach by driving your elbows back.
- 4
Squeeze your shoulder blades together, then return slowly to full arm extension.
Coaching cues
- Keep your torso mostly still; the arms do the work
- Think of pulling your elbows into your back pockets
- Let your shoulder blades spread at the stretch
Common mistakes
- Leaning far back to pull the weight
- Rounding the back on the return
- Shrugging the shoulders
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Seated Cable Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seated Cable Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts, Lower Back
How many sets and reps of Seated Cable Row should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Seated Cable Row?
Same movement pattern, different equipment: Machine Row, Chest-Supported Row, Band Row, Barbell Row, Face Pull, Close Grip Cable Row.
Is the Seated Cable Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.