Cable Straight Back Seated Row
Cable Straight Back Seated Row pairs unbroken cable tension with posture that holds through the day — a step up once the basics feel easy.
How to do Cable Straight Back Seated Row
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the cable handles with an overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the cable 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 Straight Back Seated Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Straight Back Seated Row Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Straight Back Seated Row
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Cable Straight Back Seated Row — Frequently Asked Questions
How do you do the Cable Straight Back Seated Row?
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. Grasp the cable handles with an overhand grip, palms facing down. Keep your back straight and lean slightly forward from the hips. 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 Straight Back Seated Row work?
The Cable Straight Back 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 Straight Back Seated Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 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 Straight Back 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 Straight Back 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.
