Exercise Name | Seated Cable Row |
Also Called | Seated Row, Cable Row, Horizontal Row |
Primary Muscles | |
Secondary Muscles | Rhomboids, Rear Deltoids, Biceps, Middle Trapezius, Upper Trapezius, Erector Spinae |
Function | Strength, Hypertrophy, Endurance |
Mechanics | Compound |
Force | Pull |
Required Equipment | Stack Loaded Cable Machine w/ Row Capability, Various Attachment Handles |
Optional Equipment | Lifting Straps, Chalk |
Experience | Beginner |
Rep Range | 10-20 |
1-0-x-1 | |
Variations | Single Arm Cable Row, Standing Cable Row |
Alternatives | Pendlay Row, Bent Over Barbell Row, Yates Row, One Arm Dumbbell Row, Kroc Row |
Instructions with Pictures
1. Starting Position
I consider the v-bar handle to be the default attachment for the seated cable row exercise. However, you can use other handles to target different muscles (e.g. wide handle to target the rear delts). Source for this and images below: ScottHermanFitness
You should only look like this when initially setting up the starting position, or putting the weight down after a set. If you look like this at the end of each eccentric rep, the weight is way too heavy!
Maintain a strong, rigid torso. Bend your knees slightly so your hamstrings aren't overly tight. Make sure you keep your knees bent at this angle throughout the set. Don't cheat by extending your knees for momentum.
2. Concentric Movement
Draw the handle in toward any point between you navel and just below your sternum; I personally prefer pulling to navel level, as is shown above. Focus on pulling back from your elbows and upper arms, as this will help you to pull more with your back muscles than with your biceps.
3. Midpoint
The entire shoulder girdle should shift back; if the shoulder joint is in front of the elbow from a side view, you're doing it wrong.
4. Eccentric Movement
Allow your shoulder blades slide forward over your ribcage somewhat. You should feel a decent stretch on your lats and midback. You should not let them come so far forward that the weight is pulling directly on your shoulder joint/connective tissue, or causing your torso to lean to far forward.
5. Repeat
Common Seated Cable Row Errors to Avoid
Mistake: | Solution: |
|---|---|
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.
