Seated Cable Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Sit on the bench, place your feet firmly on the footplates with a slight bend in the knees, and grip the attachment.
• Sit tall with a neutral spine, pull your shoulders down, and lean back slightly from the hips.
• Pull the handle toward your lower abdomen by driving the elbows back close to your torso.
• Squeeze the shoulder blades together at the point of maximum contraction, then slowly extend the arms to return.

Common mistakes

• Leaning back excessively to pull the weight using momentum.
• Shrugging the shoulders upward toward the ears during the pull.
• Allowing the knees to lock out completely on the footplates.

Frequently asked questions

Which handle attachment is best for targeting the latissimus dorsi?

A close-grip V-bar attachment is effective because it allows the elbows to travel close to the torso.

Should the torso remain completely stationary during the exercise?

A small amount of natural movement is acceptable, but the torso should remain stable without swinging back and forth.

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