Seated cable row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Seated cable row

Step by step instructions, muscle activation and variants for the Seated cable row.

EasyMiddle back

About this exercise

Exercise that targets the middle back, specifically the latissimus dorsi, rhomboids, and traps, while also engaging the biceps and forearms. It’s performed using a cable machine and helps improve posture, upper body strength, and overall pulling power.

How to Perform

  • Sit on the cable machine with your feet flat on the footrest and knees slightly bent
  • Grip the cable attachment (such as a V-bar or wide grip handle) with both hands, keeping your arms extended straight in front of you
  • Keep your back straight, chest lifted, and engage your core for stability
  • Pull the handle toward your torso, squeezing your shoulder blades together as you row
  • Elbows should move along your sides, and hands should stay close to your body
  • Slowly return to the starting position by extending your arms fully and maintaining control of the weight
  • Exhale as you pull the handle toward your body, and inhale as you return to the starting position

Muscle Activation

Primary
Middle back
Secondary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Seated cable row

The Seated cable 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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