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Back ยท Horizontal pull

Seated Cable Row

A compound horizontal pull exercise for the upper back and lats, done with a cable. It also works the biceps and rear delts.

Cable Compound Reps and weight Also called: cable row, low row
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Upper back and Lats

Do most of the work.

Secondary

Biceps and Rear delts

Help during each rep.

  • Upper backMid traps, rhomboidsPrimary
  • LatsSides of the backPrimary
  • BicepsFront of the upper armSecondary
  • Rear deltsBack of the shouldersSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.