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pullcompoundbeginnercable

Seated Cable Row

A horizontal pull with constant cable tension that builds the mid-back and lats while being easy to learn and load progressively.

Muscle activation

  • Lats35%
  • Rhomboids25%
  • Traps15%
  • Rear delts10%
  • Biceps10%
  • Lower back5%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Attach a close-grip V handle, sit on the bench and place your feet on the platform with knees softly bent.

  2. 2. Mid-rep

    Squeeze the shoulder blades together at the end of the pull.

  3. 3. End of the movement

    Keep the torso still — no more than a slight sway.

  4. 4. Common mistake

    Rocking far back and forth to move the weight

Ways to do it

Row on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Attach a close-grip V handle, sit on the bench and place your feet on the platform with knees softly bent.
  2. 2Grip the handle and sit tall with your torso upright.
  3. 3Let the arms extend fully with your chest up.

Execution

  1. 1Pull the handle toward your lower ribs, driving the elbows back close to your sides.
  2. 2Squeeze the shoulder blades together at the end of the pull.
  3. 3Keep the torso still — no more than a slight sway.
  4. 4Return the handle under control, letting the shoulder blades spread forward.

Breathing

Breathe out as you row, breathe in as the arms extend.

Tempo

2-0-1-1 (eccentric-pause-concentric-pause)

Muscles worked

Primary

Lats, Rhomboids

Secondary

Traps, Rear delts, Biceps, Lower back

Key form cues

  • Chest proud
  • Elbows past your ribs
  • Squeeze, then reach
  • Sit tall

Common mistakes

  • Rocking far back and forth to move the weight

    Fix your torso upright and lower the load until only the arms and shoulder blades move.

  • Rounding the lower back at the stretch

    Reach with the shoulders, not the spine — keep the chest up as the arms extend.

  • Shrugging the handle toward the neck

    Pull to the lower ribs and keep the shoulders down.

Range of motion

From arms fully extended with shoulder blades forward to the handle touching the lower ribs with blades retracted.

Variations

  • Easier

    Chest-supported machine row

  • Harder

    Single-arm cable row with rotation

  • At home

    Seated band row

  • Machine / cable

    Machine row

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