Seated Cable Row
Seated Row, Cable Row, Horizontal Row
Rhomboids, Rear Deltoids, Biceps, Middle Trapezius, Upper Trapezius, Erector Spinae
Strength, Hypertrophy, Endurance
Stack Loaded Cable Machine w/ Row Capability, Various Attachment Handles
Lifting Straps, Chalk
Single Arm Cable Row, Standing Cable Row
Pendlay Row, Bent Over Barbell Row, Yates Row, One Arm Dumbbell Row, Kroc Row
Instructions with Pictures
1. Starting Position
2. Concentric Movement
4. Eccentric Movement
Common Seated Cable Row Errors to Avoid
Not Going Through a Full ROM
Lower the weight being used and focus on getting the cable row attachment all the way to your body.
Biceps Doing More Work Than Lats
Pay attention to your elbow position. Try to imagine guiding the resistance with your elbows and not just pulling it with your hands. Too much “pulling” will result in a greater degree of elbow flexion and won’t optimally hit the lats.
Shoulder Going “Out” on The Eccentric
During the eccentric phase, make sure to keep your shoulder blades actively retracted and slow deliberately slow down the cable attachments return to the start position.
Pulling Like a Limp Fish Out of Water
Slight deviations in trunk flexion and extension is acceptable. As soon as you notice you are losing postural control or having significant forward and backward trunk movement, then you need to lower the weight and focus on more controlled movements.
Seated Cable Row Tips
- A little bit of "trunk English" (i.e. slight momentum from torso) is okay. But, you should never lose your neutral lordotic position in your lower back — keep your pelvis neutral and your lower back will follow.
- Squeeze the lats hard at the midpoint of the exercise by driving the shoulder blades together and depressing them down.
- Keep a slight bend in your knees.
- Guide the weight with your elbows. Don’t just “pull it.”
- Always be in control of the eccentric movement.
Is the Seated Cable Row Right for You?
The position required to effectively execute the seated row exercise requires almost zero learning curve. As such, this is an excellent exercise for beginners and experts alike.
Beginners can use it to focus on postural control while rowing, which will transfer to numerous other exercises.
Experts are going to only be limited by their imaginations with the almost infinite variations this exercise is capable of. Changing hand positions, foot positions, handle attachments, using one versus two hands, etc. will all change up the leverages and moment arms of the exercise to keep it from getting boring and keep the gains coming once you’ve adapted to a certain variation.