Seated Row (Cable)

How to do it

1. Sit at the low pulley with your feet on the plate and your knees slightly bent.
2. Take the V-bar with straight arms and sit tall.
3. Pull the handle toward your lower ribs, leading with your elbows.
4. Squeeze your shoulder blades together and pause.
5. Return slowly until your arms are straight and your shoulder blades spread.

Key cues

• Chest up, torso still
• Lead with the elbows, keep them close
• Pull level to the lower ribs
• Pause and squeeze your shoulder blades

Common mistakes

• Swinging your torso back and forth
• Pulling with your arms instead of your back
• Locking your knees or bending them deeply
• Rushing the squeeze at the end of the pull

Muscles worked

Primary

Lats and upper back

Secondary

Traps, rear delts and biceps

Equipment

Cable machine and v-bar.

Variations

• Seated Row (Machine)

  Machine · Lats, traps · Pull

Programs that use it

• Push Pull Legs
• PHUL
• Upper/Lower

References

1. Major Fitness: Seated Cable Row
2. Liftosaur: Cable Seated Row
3. Fit Father Project: Seated Cable Row