Exercise

Seated Cable Rows: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Seated Cable Rows work?

The Seated Cable Rows primarily targets the middle back, and also recruits the biceps, lats, shoulders as secondary muscles. It's classified as a beginner-level strength movement using cable.

What are the most common Seated Cable Rows mistakes?

• Using momentum — a body swing or a jerk of the torso — instead of pulling with the target muscles.
• Letting the shoulders shrug up toward the ears instead of pulling the shoulder blades down and back.
• Cutting the range of motion short instead of pulling through a full stretch and full contraction.
• Leading with the arms instead of initiating the pull from the back and shoulder blades.

How should I program the Seated Cable Rows — sets, reps and frequency?

As a pulling movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Seated Cable Rows variations and alternatives?

• Bent Over Barbell Row — barbell, beginner level, middle back
• Bent Over Two-Dumbbell Row — dumbbell, beginner level, middle back
• Inverted Row — bodyweight, beginner level, middle back
• One-Arm Dumbbell Row — dumbbell, beginner level, middle back

Seated Cable Rows at a glance

Attribute	Value
Level	Beginner
Equipment	Cable
Category	Strength
Primary muscles	Middle Back
Secondary muscles	Biceps, Lats, Shoulders

How to do the Seated Cable Rows, step by step:

1. Step 1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Step 2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. Step 3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Step 4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
5. Step 5. Repeat for the recommended amount of repetitions.