Seated Cable Row
EquipmentCable Row Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms
Stabilizer:Core
📋 How to Perform
- Set the appropriate weight on the weight stack and attach a close-grip bar or V-bar to the seated row machine.
- Grasp the bar with a neutral grip (palms facing in).
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
- Keeping your body in position, pull the handle into your stomach.
- Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
⚠️ Common Mistakes to Avoid
- Rocking the torso back and forth to move the stack, which turns the row into a hip swing.
- Locking the knees straight, which tips the pelvis back and rounds the lower back.
- Shrugging the shoulders up as you pull, which shifts work from the mid-back to the upper traps.
