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Cable Seated Row 101 Video Tutorial

Gym Main Variation Strength


Cable Seated Row
Cable Seated Row

Exercise Synopsis

Target Muscle Group

Upper Back

Secondary Targets



Force Type


Required Equipment

Cable Machine

Fitness Level











The Cable Seated Row is a versatile and effective strength training exercise primarily targeting the upper back muscles, with secondary engagement of the biceps, lats, and shoulders. Utilizing a cable machine, this compound movement involves sitting and pulling a cable handle towards the body while maintaining an upright posture. The primary objective is to strengthen the muscles of the upper back, emphasizing the development of the rhomboids and traps. The cable provides constant tension throughout the entire range of motion, promoting muscle engagement. By incorporating this exercise into a workout routine, individuals can enhance overall upper back strength, improve posture, and contribute to a well-rounded physique. Emphasizing controlled movements and proper form is crucial to maximize the benefits of the Cable Seated Row while minimizing the risk of injury.

How to Perform

  1. Adjust the weight on the stack to a suitable level and affix a close-grip bar or V-bar to the cable machine designed for the Cable Seated Row.

  2. Take hold of the bar with a neutral grip, ensuring your palms face inward. Maintain a slight bend in your legs and a straight back as you lift the weight slightly off the stack, assuming an upright seated position with shoulders back – this marks the starting point.

  3. Execute the rowing motion by pulling the handle toward your stomach while keeping the body steady. Emphasize the retraction of your shoulder blades, pausing momentarily to maximize muscle engagement.

  4. Slowly and controlled, lower the weight back to the initial position, maintaining form throughout.

  5. Consistency in controlled movements and proper posture is crucial for optimizing the benefits of the Cable Seated Row, contributing to the development of the upper back, biceps, lats, and shoulders.

Additionally, incorporating variations in grip and adjusting hand positioning can add diversity to the workout, stimulating various muscle fibers for a well-rounded training effect.


  1. Maintain a consistently straight back throughout the exercise, ensuring stability in your torso without any unnecessary movement.

  2. Be vigilant against allowing your shoulders to hunch over during the extension of your arms.

  3. Focus on engaging your back muscles to execute the movement, avoiding the temptation to lean forward and rely on momentum to swing the weight back.

  4. To enhance the intensity and effectiveness of the exercise, consider incorporating a brief pause at the top of the movement, emphasizing a 1-2 count to maximize the contraction and stimulate optimal muscle engagement.

  5. By adhering to these guidelines, you can ensure proper form, prevent unnecessary strain on the shoulders, and promote a more targeted and efficient workout for the upper back, biceps, lats, and shoulders during the Cable Seated Row.

How Not to Perform

  1. Avoid using excessive weight that compromises form to prevent strain and potential injuries.

  2. Refrain from rounding the back or using body momentum to initiate the rowing motion.

  3. Focus on maintaining a straight spine and pulling the handle towards your body with controlled movements.

  4. Avoid over-retracting the shoulder blades or excessively arching the back at the end of the movement.

  5. Ensure a full range of motion without hyperextending the elbows at the end of the pull.

  6. Resist the temptation to grip the handle too tightly, allowing the back muscles to do the work rather than the arms.

  7. Maintain a steady pace and avoid rapid, jerky motions, emphasizing a controlled and deliberate rowing action.

To optimize muscle engagement and prevent energy wastage, individuals can maximize the benefits of the Seated Cable Row while minimizing the risk of injuries and ensuring efficient energy utilization for upper back, biceps, lats, and shoulder development.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Cable Machine






Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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