Back exercise

Seated Cable Row

How to do the Seated Cable Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit on the bench with your knees bent and grasp the cable attachment. Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms. Target the middle to upper back by keeping your…
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Illustration showing the Seated Cable Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Row cable Row cable
Technique

How to do the Seated Cable Row

  1. 1 Sit on the bench with your knees bent and grasp the cable attachment.
  2. 2 Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
  3. 3 Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out.
  4. 4 Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.