Seated Cable Row
The horizontal cable row: constant tension, a stable seated position and easy to adjust in load.
Also known as: cable row, low row, seated row
- Level
- Intermediate
- Equipment
- Cable Machine
- Type
- Compound
How to do it
- Sit with your feet on the platform and your knees slightly bent.
- Grab the V-handle or bar with straight arms and an upright torso.
- Pull to your stomach, driving your elbows back and squeezing your shoulder blades.
- Return slowly to straight arms, letting your shoulders reach forward slightly.
Form cues
- Your torso stays nearly still; a slight rock at most.
- Chest up at the end of the pull.
- Get a full stretch on the way back; your lats work there too.
Common mistakes
- Rocking back and forth: lower-back momentum does the work.
- Shrugging as you pull: keep your shoulders down.
- Pulling with your arms without squeezing your shoulder blades: your back barely works.
Sets and reps
3-4 sets of 8-12 reps with 90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the seated cable row.
Wide-grip cable row
A wide bar with elbows out: more upper back and rear delts.
How to do it
- Sit at a cable row station with feet on the platform.
- Grip a wide bar with an overhand grip.
- Pull the bar toward your upper abdomen, squeezing your shoulder blades.
- Extend your arms back to the starting position with control.
- Primary
- Lats, Rhomboids
- Secondary
- Biceps, Rear Delts
Single-arm cable row
One side at a time with a little rotation at the end.
How to do it
- Sit at the cable row station and hold one handle with the working arm extended.
- Plant the feet, sit tall and brace the trunk without leaning back.
- Pull the handle towards the lower ribs while drawing the shoulder blade back.
- Pause briefly without rotating the torso or shrugging the shoulder.
- Extend the arm under control, finish the set and repeat on the other side.
- Primary
- Lats, Rhomboids
- Secondary
- Biceps, Rear Delts, Traps
Kneeling cable row
Kneeling at the cable: more core work.
How to do it
- Set a cable pulley to about chest height and attach a rope or double-D handle.
- Kneel upright facing the stack far enough back that the weight stack doesn't bottom out.
- Grab the handle with both hands and hold it out in front at chest height.
- Row the handle to the sternum by driving the elbows back and squeezing the shoulder blades together.
- Return under control to the stretched starting position.
- Primary
- Lats
- Secondary
- Biceps, Rear Delts, Rhomboids, Traps
Sled row
Pulling a sled toward you with a rope: very conditioning-heavy.
How to do it
- Load a sled and grip its uprights with both hands, one to each post.
- Stand facing the sled with the arms extended and the torso leaned back slightly against the load.
- Pull the sled toward you by driving the elbows back, and take a short step backwards as you do.
- Extend the arms again, step back once more, and repeat the pull.
- Continue for distance or time, keeping a steady pull-and-step rhythm.
- Primary
- Lats
- Secondary
- Biceps, Glutes, Rear Delts, Rhomboids, Traps
FAQ
Does the cable row work the lats?
Yes, along with the rhomboids, mid traps and rear delts. A narrow grip with tucked elbows emphasises the lats.
Which handle should I use?
The V-handle is the most common and comfortable; a wide bar hits more upper back. Try a few.
Is it the same as the Gironda row?
Yes, many gyms call the seated low cable row the Gironda row.
What muscles do the seated cable row work?
They mainly work the lats and the rhomboids, with help from the biceps, the lower back and the rear delts.
Add the seated cable row to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
