# Seated Row (Cable)

> The seated cable row is a horizontal pull on a low pulley that trains your lats and upper back.

Page: https://fitnessie.app/exercises/cable-seated-row/
Type: Cable · Pull
Demo video: https://fitnessie.app/demos/seated-row-cable/65b0dca3515c3b10.mp4

## 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)](https://fitnessie.app/exercises/machine-seated-row/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [Major Fitness: Seated Cable Row](https://www.majorfitness.com/blogs/training-tips/seated-cable-row)
- [Liftosaur: Cable Seated Row](https://www.liftosaur.com/exercises/cable-seated-row)
- [Fit Father Project: Seated Cable Row](https://www.fitfatherproject.com/seated-cable-row/)