How to Do Seated Cable Row

Learn how to do the Seated Cable Row with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: Cable machine

Muscles worked

back, biceps, shoulders

How to do it: step by step

1. Sit at the cable row with feet braced and knees slightly bent.
2. Grab the handle with both hands and sit up tall.
3. Pull the handle to your lower ribs, driving your elbows straight back.
4. Squeeze your shoulder blades together for a second.
5. Extend your arms slowly forward, letting your shoulders stretch.
6. Repeat without rocking your torso back and forth.

Tips

• Keep your chest up and shoulders down, away from your ears.
• Choose a weight that lets you pause and squeeze each rep.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Seated Cable Row work?

The Seated Cable Row mainly works the back, biceps, shoulders.

How many reps of the Seated Cable Row should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Seated Cable Row good for beginners?

Yes. The Seated Cable Row is beginner friendly, so start with light effort and focus on form before adding reps.