Seated Cable Row

Muscles Seated Cable Row Works

Muscles used

• Latslarge side-back muscles running from the armpits toward the waist
• Mid Trapsupper-middle area between the shoulder blades
• Rear deltsback of the shoulders, used to pull the arms behind you
• Erector spinaelong muscles running along both sides of the spine
• Rhomboidsmuscles between the shoulder blades close to the spine

Main muscleSit tall and pull the cable handle toward your lower chest or upper stomach as your elbows move back by your sides. The main muscle driving this movement is your lats. Your lats pull your elbows back and bring the handle toward your body.

Supporting musclesYour mid traps pull your shoulder blades back, your rear delts help move your upper arms behind you, and your erector spinae keeps your torso from rocking too much.

How it should feelAs you pull the handle in, your elbows should move back and your side-back and mid-back should squeeze together. At the end, your shoulder blades should feel firmly drawn back.

Signs you're offIf you lean way back or only bend your wrists, your lat engagement will drop. If your arms bend first and your back does not squeeze, you are likely pulling mostly with your biceps.

Remember thisKeep your chest tall, drive your elbows back, and avoid swinging your torso.

Setting Up for Seated Cable Row

Setup orderSet the cable to the lowest position → Attach the V-bar → Check that the cable is not twisted

• Cable height

  Set it like thisSet the cable to the lowest position and attach the V-bar handle.

  How to checkWhen you hold the handle, the cable should run straight from between the footplates toward your body without twisting.

• V-bar attachment

  Set it like thisAttach the V-bar handle to the cable hook and make sure the latch is fully closed.

  How to checkGently pull the handle toward you. The hook should stay closed and the handle should not come off the cable.

Watch out forAvoid starting with the cable set too high, the wrong handle attached, or the handle hook not fully closed.

Stance for Seated Cable Row

Foot widthPlace both feet comfortably on the footplates.

Where your weight goesKeep your hips on the seat and press both feet into the footplates.

Upper body positionSit where the handle is naturally in front of you when your arms are extended.

Why it mattersIf your feet are unstable, your body can shift and it becomes harder to pull the handle smoothly.

How to Grip for Seated Cable Row

Grip typeHold both sides of the V-handle with your palms facing each other.

Grip widthHold the same position on both sides of the handle, so one hand is not farther in or out than the other.

How hard to gripPlace the handle in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Seated Cable Row

Straighten your back, pull the handle toward your navel, and bring your shoulder blades together.

Think of it like thisThe feeling of bringing the handle towards the navel

Before the fixIf you pull while leaning your upper body back, only your arms get tired first.

After the fixThe middle of the back is drawn inward, and the shoulders are kept low.