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Pull · Cable row station

Seated cable row: form, muscles and sets

The seated row is the easiest back movement to progress in small jumps, which is why it belongs in almost every pulling day.

Muscles worked: Latissimus dorsi, Mid trapezius, Rhomboids, Biceps

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How to do it

  1. Sit tall with a slight knee bend and feet braced on the platform.
  2. Take the handle, let the shoulder blades reach forward and feel the lats stretch.
  3. Pull the handle to the belly button, leading with the elbows.
  4. Squeeze the shoulder blades together for a beat without shrugging.
  5. Return slowly, letting the arms straighten fully before the next rep.

Mistakes to avoid

  • Rocking the torso back and forth to move the stack.
  • Pulling with the arms while the shoulder blades stay frozen.
  • Shrugging at the finish, which hands the work to the upper traps.

Sets and reps

GoalPrescription
Size3–4 sets of 10–12 reps, 90s rest
Strength4 sets of 6–8 with a strict torso
Back-off1 set of 20 with a slow return to finish the session

Swaps and alternatives

  • Chest-supported row — Removes all torso swing.
  • One-arm dumbbell row — Evens out side-to-side strength.
  • Inverted row — Bodyweight option with no cable stack.

Common questions

What people ask about seated cable row

This guide covers seated cable row form, how to do seated cable rows correctly, seated cable row muscles worked, seated cable row sets and reps for muscle growth, cable row station latissimus dorsi exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot seated cable row into a four-week block.

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