Weight Training

Seated Cable Row exercise

The seated cable row is a compound pulling exercise that targets the mid-back, rhomboids, lats, and biceps. It’s great for developing postural strength and back thickness, while allowing controlled resistance throughout the movement.

Seated Cable Row exercise demonstration

How to perform Seated Cable Row

  1. Sit on the cable row machine with your feet firmly on the foot platform and knees slightly bent.
  2. Grab the handle with both hands and sit upright with your back straight and chest up.
  3. Pull the handle toward your torso by driving your elbows back.
  4. Squeeze your shoulder blades together at the end of the movement.
  5. Slowly return the handle to the starting position with control.
  6. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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