Exercise guide · Back
Cable Seated Row
The seated cable row machine trains your mid-back and lats with a cable stack while your torso stays braced. Pull the handle toward your lower chest without rocking your upper body.
- Targets: Mid back
- Equipment: Cable
- Type: Compound
Step by step
How to do the Cable Seated Row
- Attach a V-handle, straight bar, or wide grip to the low cable. Select a manageable weight and sit with feet on the platform or pads.
- Grip the handle with arms extended and knees slightly bent. Sit tall with chest up and shoulders down.
- Pull the handle toward your lower ribs or upper abs by driving elbows back and pinching shoulder blades at the bottom.
- Keep your torso steady with minimal lean back. Pause briefly at the finish position.
- Return the handle slowly to full arm extension without letting shoulders shrug forward in the stretch.
Form cues
- Chest up, neutral spine
- Elbows brush your sides on the pull
- Squeeze shoulder blades at the bottom
- Controlled return—no weight stack slam
Common mistakes
- Excessive lean-back and body swing
- Rounding shoulders forward in the stretch
- Pulling with arms only, not the back
- Grip too narrow or wide for comfortable shoulders
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps and Forearms
Safety: Start lighter to dial in seat height and foot placement. Stop if you feel sharp shoulder pinching and adjust grip or range.
Alternatives
