Exercise guide · new
Seated Cable Row
Seated Cable Row uses cables in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.
- Equipment
- cables
- Typical range
- 6–15 reps
- Also works
- biceps
01 · Set up
Attach the selected handle to the low cable and sit where the cable tracks toward your lower ribs.
Brace your feet, sit tall with long arms, and let the shoulders reach forward without rounding your lower back.
02 · Perform
Drive your elbows behind you and bring the handle or weights toward your lower ribs.
Keep the torso still while the shoulder blades move toward the spine.
Reach back to long arms under control without shrugging or losing your supported position.
Coaching tips
- Drive elbows behind you.
- Keep shoulders away from ears.
- Return to long arms.
Common mistakes
- Rocking the torso for momentum.
- Shrugging during the pull.
- Stopping before the back has shortened.
What it should feel like
Expect controlled effort through the back, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives