Seated Cable Row
Quick answer
The Seated Cable Row mainly works the rhomboids and lats, with help from the rear delts and biceps. Seated low-cable pull that strengthens the mid-back and improves posture. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Sit facing the pulley, feet on the footplates, knees slightly bent.
- Grip the handle, back straight and chest up, arms extended in front of you.
- Pull the handle toward your navel, squeezing your shoulder blades, elbows close to your body.
- Release slowly forward until your arms are straight, without rounding your back.
Muscles worked
MainSecondary
- Rhomboids
- Lats
- Biceps
- Posterior Deltoids
Common mistakes
- Don't rock your torso back and forth to pull heavier.
- Keep your shoulders down during the pull.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Seated Cable Row work?
Mainly the rhomboids and lats. It also works the rear delts and biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Seated Cable Row good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
