How to do the Seated Cable Row

Muscles worked: middle back, lats and rear shoulders, with the biceps helping.

The seated cable row builds the muscles between your shoulder blades. A stronger mid-back improves posture and balances all the pushing you do in the gym.

How to do the Seated Cable Row

1. Sit tall with knees slightly bent. Hold the handle with straight arms.
2. Pull to your belly button and squeeze your shoulder blades together.
3. Return slowly without rounding your back.

Watch a short demo18 s video by Renaissance Periodization. Opens YouTube.

Form cues

• Lead with your elbows, not your hands.
• Keep your chest up and your lower back straight.
• Squeeze your shoulder blades together for a second.

Common mistakes and fixes

Leaning far back to pull

Keep your torso nearly upright. A small lean is fine.

Shrugging toward the ears

Keep your shoulders down and away from your ears.

Rounding the back as the weight returns

Do not let the stack pull you forward. Stay tall until the arms are straight.

Avoid: Leaning far back to heave the weight.

How heavy should you start?

Start light and make every rep look the same. Two sets of 10 to 12 is enough in the first month.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Chest-supported dumbbell row or Single-arm cable row.

Questions about the seated cable row

Which handle should I use for seated rows?

A narrow neutral-grip handle is the most common and comfortable. Try a wider bar later to shift the focus.

Row or lat pulldown, which first?

Do both. The pulldown pulls from above to build width, the row pulls from the front to build thickness.

Exercises that go well with it

• 
  Lat PulldownBack · 10 to 12 reps
• 
  Dumbbell CurlArms · 10 to 12 reps
• 
  Pec Deck (Machine)Chest · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.