Cable Seated Row
Cable Seated Row fits between vertical and horizontal pulls, and unbroken cable tension keeps the focus on a thicker, wider upper back.
How to do Cable Seated Row
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- 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.
Cable Seated Row Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.
Common Cable Seated Row Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Cable Seated Row
Swap Cable Seated Row For
Cable Seated Row — Frequently Asked Questions
How do you do the Cable Seated Row?
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed. Pull the handles towards your body, squeezing your shoulder blades together. 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 Seated Row work?
The Cable 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 Seated Row should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Seated Row good for beginners?
Yes. The Cable Seated Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Seated Row?
Try the Barbell Reverse Grip Incline Bench Row, Smith Narrow Row or the Lever Reverse Grip Vertical Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
