Seated Cable Rows
How to do the Seated Cable Rows with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Cable
How to do the Seated Cable Rows
- 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
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 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
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
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Seated Cable Rows set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Seated Cable Rows fits
The Seated Cable Rows shows up in training built around a specific goal. See how it fits:
More mid back exercises
Seated Cable Rows: common questions
What muscles does the Seated Cable Rows work?
The Seated Cable Rows primarily works the Mid Back. It also recruits the Biceps, Lats and Shoulders as supporting muscles.
Is the Seated Cable Rows suitable for beginners?
Yes. The Seated Cable Rows is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Seated Cable Rows?
To do the Seated Cable Rows you'll need a cable machine.
Is the Seated Cable Rows a compound or isolation exercise?
The Seated Cable Rows is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Seated Cable Rows with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Seated Cable Rows sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |