Seated Cable Row
Smooth, constant cable tension makes the seated row one of the most reliable mid-back builders in the gym. Sitting braced against the footplate frees you from balancing a hinge, so the lats, rhomboids, and traps take nearly all the work while the biceps assist. It is the horizontal pull most lifters keep in every program because it loads easily, progresses cleanly, and rarely aggravates anything.
How to do the seated cable row, step by step
- Sit at the cable station with feet on the platform and knees slightly bent.
- Grab the handle — a neutral close-grip attachment is the standard — and slide back until your arms are straight and the stack is off its pins.
- Sit tall with your chest up and shoulders stacked over your hips.
- Pull the handle to your upper stomach, driving the elbows straight back past your torso.
- Squeeze the shoulder blades together for a full second.
- Return over two to three seconds, letting the shoulder blades glide forward for a stretch without slumping the spine.
Form cues that fix most reps
Row with your elbows, not your hands — imagine elbowing someone standing behind you.
Let the shoulder blades reach forward at the stretch, then pin them back as you pull; that glide is the exercise.
Keep the torso within a few degrees of vertical the whole set — the cable moves, you do not.
Common mistakes (and the fix)
Seated Cable Row sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Day C3 × 8–12Upper / Lower
Upper B3 × 10–12PPL 6-day
Pull B3 × 10–12Power + Hypertrophy U/L
Upper · hypertrophy3 × 8–12
Seated Cable Row FAQ
What muscles does the seated cable row work?
It targets the mid-back — rhomboids, mid traps, and lats — with the rear delts, biceps, and forearms assisting. A neutral close grip emphasizes the lats and mid-back; a wide overhand grip shifts more to the rear delts and upper back.
How many sets and reps of seated rows?
Do 3–4 sets of 8–12 reps with a one-second squeeze and a slow return. The cable makes near-failure sets safe, so push the last set hard.
Seated cable row vs barbell row?
The cable row isolates the upper back better because your lower back is not holding a hinge, and the tension stays constant through the stroke. The barbell row lets you go heavier and trains the hinge itself. If lower-back fatigue is limiting your rowing, the cable version is the better main pull.
More upper back exercises
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