Row - Seated (Cable)

Standard cable row. Keep knees slightly bent. Pull handle to stomach. Stretch forward at the end of the rep.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

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 for the handle or bar attached to the cable, using an overhand grip.
- Ensure your hands are shoulder-width apart and your arms are fully extended.
Step 3Position Your Body
- Sit up straight with your back aligned and your core engaged.
- Retract your shoulder blades and keep your chest up to maintain good posture.
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 5Control the Return
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure that you do not lean back or lose your posture during the return.
Step 6Repeat
- Continue to pull and return the handle for the desired number of repetitions.
- Maintain proper form throughout each repetition to avoid 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.