Seated Cable Row
The seated cable row is a horizontal pull exercise that primarily trains the lats, rhomboids and mid traps, with the biceps and rear delts assisting. Equipment: cables and machines. Suited to beginner lifters.
- Primary muscles
- Lats, Rhomboids And Mid Traps
- Secondary muscles
- biceps and rear delts
- Muscle group
- back
- Equipment
- cables and machines
- Movement pattern
- Horizontal Pull
- Difficulty
- Beginner
- Also searched as
- cable row, seated row, seated cable rows
Complete seated cable row guides
- Proper formSeated Cable Row: Proper Form, Step by StepDefinitive seated cable row form guide: setup, execution cues, breathing, tempo, common mistakes and fixes. Safety-first tips for pain and progress.
- Muscles workedSeated Cable Row: Muscles Worked and Best AlternativesWhich muscles does the seated cable row train? Clear, practical breakdown of primary/secondary muscles, programming tips, and 4 solid alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Seated Cable Row?Evidence-informed set, rep, and frequency ranges for the seated cable row by goal (strength, hypertrophy, endurance), weekly progression rules, and clear cues for adding weight vs reps.
- Common mistakesThe Most Common Seated Cable Row Mistakes (and How to Fix Them)Fix the 6 most common seated cable row mistakes—why they happen, what they cost (lost gains or injury risk), and one concrete, testable fix for each.
- At-home alternativesSeated Cable Row Alternatives at Home (Minimal Equipment)Practical substitutes for the seated cable row you can do at home with dumbbells, bands, or bodyweight. What each keeps and loses, and when to stick to gym equipment.
Related exercises
Train the same muscles or the same movement pattern.
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