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Last updated February 2, 2026
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latslower backteres majortrapezius
Row - Low, Seated (Cable)
Sit on floor or low bench. Pull cable to waist. Keep torso upright; don't lean back and forth.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit down on the cable row machine with your feet placed firmly on the footrests.
- Adjust the seat height if necessary so that your knees are slightly bent and your feet are flat.
- Step 2Grab the Handle
- Reach forward and grab the handle with both hands, using an overhand grip.
- Ensure your hands are shoulder-width apart for optimal grip.
- Step 3Position Your Body
- Sit up straight with your back aligned and your core engaged.
- Pull your shoulders back and down, keeping your chest up and your gaze forward.
- Step 4Pull the Handle
- Begin the movement by pulling the handle towards your torso, bending your elbows and keeping them close to your body.
- Focus on squeezing your shoulder blades together as you pull.
- Step 5Return to Start
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure that your back remains straight and your core is engaged throughout.
- Step 6Repeat
- Continue to repeat the pulling and returning motion for the desired number of repetitions.
- Maintain proper form with each rep to prevent injury.
- Step 7Finish the Exercise
- After completing your reps, carefully place the handle back on the machine.
- Stand up slowly, ensuring your back remains straight as you exit the machine.