How to do the Cable Seated Row
Cable Seated Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Seated Row demonstration · © GymiaFit
Cable Seated Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Seated Row step by step
- 1Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- 2Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- 3Pull the handles towards your body, squeezing your shoulder blades together.
- 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5Repeat for the desired number of repetitions.
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Cable Seated Row — questions
What muscles does the Cable Seated Row work?
The Cable Seated Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Seated Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Seated Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Seated Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Seated Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.