Cable Low Seated Row

Intermediate

Upper Back

Cable

Cable Low Seated Row turns unbroken cable tension into pulling strength and back density — a step up once the basics feel easy.

How to do Cable Low Seated Row

Sit on the machine with your feet flat on the footrests and your knees slightly bent.
Grasp the handles with an overhand grip, palms facing down.
Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
Pull the handles towards your body, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Repeat for the desired number of repetitions.

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Cable Low Seated Row Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Low Seated Row Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Easier and Harder Than Cable Low Seated Row

Easier progression

Smith Narrow Row

Harder progression

Cable Reverse-grip Straight Back Seated High Row

Swap Cable Low Seated Row For

Barbell Reverse Grip Bent Over Row

Inverted Row V. 2

Medicine Ball Overhead Slam

Cable Low Seated Row — Frequently Asked Questions

How do you do the Cable Low Seated Row?

Sit on the machine with your feet flat on the footrests and your knees slightly bent. Grasp the handles with an overhand grip, palms facing down. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Low Seated Row work?

The Cable Low Seated Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.

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

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Low Seated Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Low Seated Row?

Try the Barbell Reverse Grip Bent Over Row, Inverted Row V. 2 or the Medicine Ball Overhead Slam. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.