Exercise guide
Cable Seated Row
- Intermediate
- Compound
- Rep-based
- Back
- Upper arms
The cable seated row is a foundational compound movement that builds back thickness and improves posture by targeting the lats, trapezius, and rhomboids. It effectively engages the biceps and rear deltoids through a controlled horizontal pulling motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in front of a low cable pulley and sit facing the machine.
- Place your feet firmly on the floor or footrests with a slight bend in your knees to stabilize your lower body.
- Grasp the handle with a neutral or overhand grip and sit upright with a neutral spine and engaged core.
How to do it
- Exhale and pull the handle toward your lower ribs by driving your elbows straight back close to your body.
- Pause for one second at the peak of the movement, focusing on squeezing your shoulder blades together.
- Inhale as you slowly extend your arms back to the starting position, maintaining a controlled tempo.
Form checklist
- Keep your torso stationary and avoid rocking your body back and forth.
- Ensure your shoulders stay down and away from your ears to prevent neck strain.
- Maintain a 'proud chest' throughout the entire range of motion.
- Keep your elbows tucked in rather than flaring them out to the sides.
Pro tips
- Initiate the movement by retracting your shoulder blades before your arms start to bend.
- Visualize pulling with your elbows rather than your hands to enhance the mind-muscle connection with your back.
Make it harder
- Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
- Perform the exercise unilaterally (one arm at a time) to address strength imbalances and increase core demand.
Frequently asked
- What muscles does the cable seated row work?
- The cable seated 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 row?
- The cable seated row uses cable.
- Is the cable seated row good for beginners?
- The cable seated row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.