The seated cable row is the machine version of the barbell row — targeting the mid-back (traps, rhomboids) and lats with constant tension through the full range of motion. The cable's resistance curve is more forgiving than free weights.
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Form Guide
Step-by-step: Cable Row
1Sit upright with knees slightly bent. Do not use a forward lean for momentum.
2Row the handle to your lower sternum/navel, pulling your elbows straight back.
3Squeeze your shoulder blades together firmly at the end of each rep.
4Return with a controlled stretch — allow your shoulder blades to protract forward at the extended position.
5Torso stays nearly vertical throughout — slight lean back is fine, rocking is not.
Common Mistakes
What most people get wrong
Swinging the torso: uses momentum and takes the load off the back.
Pulling to the chin: shifts to rear delts instead of mid-back.
Not protracting at the extended position: losing the full range of scapular motion.
Programming
How to program the Cable Row
3–4 sets of 8–15 reps. The cable row is excellent for mid-back volume. Pairs naturally with lat pulldowns for a complete back session. Use a variety of handles (wide, neutral, rope) to hit different angles.