Seated Cable Row: How-to, Tips & More
The Seated Cable Row is a beginner compound exercise for your mid back. You do it with cable machine and seated row station. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Seated Cable Row
- Sit at the row station with your feet on the platform and knees slightly bent.
- Hold the handle with straight arms and sit tall.
- Row the handle to your stomach, squeezing your shoulder blades.
- Return slowly until your arms are straight.
Seated Cable Row tips
- Do not lean back to finish the rep.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Seated row station
Type
Compound
Seated Cable Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Seated Cable Row work?
The Seated Cable Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Cable Row good for beginners?
Yes. The Seated Cable Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Cable Row?
You need cable machine and seated row station.
Add Seated Cable Row to your program
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