Exercise guide
Cable Seated Lats Focused Row
- Beginner
- Compound
- Rep-based
- Back
- Upper arms
This variation targets the latissimus dorsi by utilizing a lower pull path and tucked elbows to maximize mechanical tension on the mid-to-lower back. It is highly effective for building back width and thickness while minimizing excessive upper trap involvement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the rower bench with your feet firmly on the footplates and a slight bend in your knees.
- Grasp a neutral-grip handle (V-bar) or two separate handles with your palms facing each other.
- Sit tall with a neutral spine, shoulders depressed (down), and a slight forward lean from the hips to pre-stretch the lats.
How to do it
- Exhale and pull the handle toward your belly button or lower hip, keeping your elbows tucked tightly against your ribcage.
- Drive your elbows back until they are just past your torso, focusing on the contraction in your mid-back.
- Inhale and slowly extend your arms back to the starting position, allowing your shoulder blades to protract forward without rounding your spine.
- Maintain a controlled tempo, taking 2 seconds to pull and 2 seconds to return.
Form checklist
- Keep your chest 'proud' and avoid shrugging your shoulders toward your ears.
- Minimize torso swinging; avoid using momentum from the lower back to move the weight.
- Ensure elbows stay tucked in close to the body rather than flaring out to the sides.
- Maintain a slight bend in the knees throughout the entire set.
Pro tips
- Imagine you are trying to drive your elbows into your back pockets to ensure a lat-dominant pull path.
- Use a 'hook' grip (thumbless) to reduce bicep engagement and better isolate the back muscles.
- Focus on the 'stretch' at the bottom of the movement to maximize the range of motion for the lat fibers.
Make it harder
- Add a 2-second isometric squeeze at the peak of the contraction.
- Perform the exercise unilaterally (one arm at a time) to increase the range of motion and challenge core stability.
Frequently asked
- What muscles does the cable seated lats focused row work?
- The cable seated lats focused row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated lats focused row?
- The cable seated lats focused row uses cable.
- Is the cable seated lats focused row good for beginners?
- Yes. The cable seated lats focused row is a beginner-friendly movement and a strong foundation to build on.