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Last updated March 5, 2026
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LatsTeres MajorTrapeziusLower back
Row - Seated (Cable: Bar)
Sit at the cable row station with a straight bar attachment. Pull the bar to your lower chest, squeezing your shoulder blades together.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper back / rhomboids
Secondary
bicepslower trapsrear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablestraight bar
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
- Attach a straight bar to the low cable pulley.
- Sit on the bench with feet firmly on the footrests and knees slightly bent.
- Step 2Starting Position
- Grasp the bar with an overhand grip at shoulder width.
- Sit upright with arms fully extended and a slight forward lean.
- Engage your core and keep your chest proud.
- Step 3Execution
- Pull the bar toward your lower chest by driving your elbows back.
- Squeeze your shoulder blades together at the end of the pull.
- Avoid excessive leaning back or using momentum.
- Return the bar to the start under control, allowing a full stretch in your lats.