Cable Low Seated Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Low Seated Row

Step by step instructions, muscle activation and variants for the Cable Low Seated Row.

EasyRear shouldersTrapezius

About this exercise

The cable low seated row is a foundational back exercise performed at a low cable pulley while seated. Pulling from a low angle effectively targets the lats and mid-back muscles while also engaging the biceps and rear delts as assistors.

How to Perform

  • Sit at a low cable pulley machine and place your feet on the footrests with knees slightly bent
  • Grasp the handle with both hands and sit upright with your torso perpendicular to the floor
  • Retract your shoulder blades and pull the handle toward your lower abdomen, driving your elbows back past your sides
  • Keep your torso still throughout the movement — avoid leaning back excessively
  • Squeeze your back muscles at the end of the pull and hold for a moment
  • Slowly extend your arms back to the start, allowing your shoulder blades to protract fully

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Cable Low Seated Row

The Cable Low Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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