Seated Cable Row

The seated cable row is a compound exercise for your back muscles.


How to perform the seated cable row

  1. Sit on the lateral row machine
  2. Grasp the handles. Your arms should be nearly straight but not locked.
  3. Slowly pull the handles towards your body, until your hands almost touch your torso. Be sure to keep your back straight, your abs contracted, your hands low, and your elbows facing the ground.
  4. Slowly return to the starting position.
  5. Repeat steps 3 & 4 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps. Use weights if needed.


Muscles Used

Primary Muscles
  • Back
Secondary Muscles

  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Rhomboids (Middle Back)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)
  • Deltoid, Posterior (Rear Delts)
  • Infraspinatus (Rotary Cuff)
  • Teres Minor (Rotary Cuff)
  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)
  • Pectoralis Major, Sternal (Lower Pecs)
  • Erector Spinae (Lower Back)

Stabilizer Muscles
  • Biceps Brachii (Biceps)
  • Triceps, Long Head (Triceps)
  • Hamstrings
  • Gluteus Maximus (Butt)
  • Adductor Magnus (Inner Thigh)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

About This Site

I created so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

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