Seated Cable Row
Learn how to do seated cable row with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do seated cable 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.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do seated cable 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.
What muscles does seated cable row work?
Seated Cable Row primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for seated cable row?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of seated cable row?
Related options include Seated Cable Rows, Seated One-Arm Cable Row, Underhand Cable Pulldowns. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related back exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing seated cable row and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise