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All back exercisesBack · Gym

Seated Cable Row

Constant-tension row builds mid-back detail.

BeginnerCable machine3 × 10–15
Seated Cable Row demonstration thumbnail — How to PROPERLY Seated Cable Row (DO THIS NOW)
Mid-backCable machine

Seated Cable Row

Demo · Colossus Fitness

Verified Seated Cable Row demonstration by Colossus Fitness. Click to play.

How to do the Seated Cable Row

  1. 1Tall chest
  2. 2Pull to belly button
  3. 3Pause and squeeze

Benefits of the Seated Cable Row

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services