Back · Cable

Seated Cable Row

Beginner

A horizontal pull that builds mid-back thickness and improves posture.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Sit tall with chest up, grab the handle with both hands
Arms extended, shoulder blades slightly protracted
2
Finish Pose
Pull handle toward your lower ribs
Squeeze shoulder blades together
Keep chest up, core engaged
Training Cues
✓Pull with your elbows, not your hands
✓Squeeze your shoulder blades together
✓Keep your chest up and core engaged
Watch For This
✕
Rounding your lower back
✕
Using momentum or jerking the weight
✕
Letting your shoulders shrug upward

💪 Primary Muscles

● PRIMARY
1/5
Lats

Lats

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Primary
Latissimus DorsiRhomboidsMiddle Trapezius
Secondary
Posterior DeltoidBiceps Brachii
Stabilizers
Erector Spinae

Pro Tip

Focus on pulling with your elbows. Think about squeezing your shoulder blades together at the end of each rep.

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