Seated Cable Row

Target Muscle: Back
Equipment: Row Machine
Level: Beginner
Seated Cable Row

The Seated Cable Row is the premier horizontal pulling exercise for building mid-back thickness, rhomboid strength, and improved posture. Unlike machine rows, the cable allows a greater stretch at the start and a stronger contraction at the finish due to the free cable path. This exercise addresses the ‘mirror muscle’ imbalance created by excessive pressing — strong rhomboids and mid-traps pull the shoulders back and counteract the forward-rounded posture common in desk workers and bench press enthusiasts.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Attach a close-grip V-bar or straight bar to the low pulley

  2. Step 2

    2. Sit on the bench with feet braced against the footplates, knees slightly bent

  3. Step 3

    3. Grip the handle with arms fully extended, back straight, and shoulders forward (feel the lat stretch)

  4. Step 4

    4. Initiate the pull by retracting your shoulder blades first, then driving your elbows back past your torso

  5. Step 5

    5. Pull the handle to your lower abdomen, squeezing your back muscles hard for 1 second

  6. Step 6

    6. Return to full stretch under control, letting your shoulders come forward to feel the lat stretch

Pro Tips

  • Start every rep by pinching your shoulder blades together. Then pull with your arms. This sequencing ensures back muscles fire before biceps. Keep your torso upright and stationary — do not rock back and forth. The forward lean at the start should be minimal (5-10°) and is only to feel the lat stretch. Keep elbows close to your body; flaring them out shifts the focus to rear delts.