Seated Cable Row
Controlled, seated pulling with constant cable tension — a more joint-friendly way to train the same horizontal pull as the bent-over row.
Set your seat and footplate position. Knees slightly bent, feet braced against the platform, sitting tall with a neutral spine.
Grip the handle and set your starting position. Arms extended, shoulders allowed to round slightly forward at the very start of the rep — this is normal and part of the full range. Row by driving your elbows back. Pull the handle to your lower stomach, squeezing your shoulder blades together at the end of the motion.
Return with control. Let your shoulders round forward again as your arms extend, resisting the weight the whole way rather than letting it pull you forward.
Rounding the lower back to row further. Leaning the torso back and forth to add range turns this into a hip-hinge movement instead of a back exercise.
Why it matters
Because you're seated and supported, the cable row removes the lower-back demand of the bent-over row and lets you focus entirely on the pulling motion itself. The constant cable tension also means there's no "easy" point in the rep the way there can be with free weights — the muscle stays loaded through the full range.
This makes it a good entry point for learning the horizontal pull pattern, and a good lower-fatigue option even for experienced lifters on days the lower back needs a break.
How to do it
- Set your seat and footplate position. Knees slightly bent, feet braced against the platform, sitting tall with a neutral spine.
- Grip the handle and set your starting position. Arms extended, shoulders allowed to round slightly forward at the very start of the rep — this is normal and part of the full range.
- Row by driving your elbows back. Pull the handle to your lower stomach, squeezing your shoulder blades together at the end of the motion.
- Return with control. Let your shoulders round forward again as your arms extend, resisting the weight the whole way rather than letting it pull you forward.
Common mistakes
- Rounding the lower back to row further. Leaning the torso back and forth to add range turns this into a hip-hinge movement instead of a back exercise.
- Shrugging the shoulders up during the pull. The shoulder blades should pull down and together, not up toward the ears.
- Yanking the weight back. Fast, jerky pulls trade muscle tension for momentum.
- Sitting too far from the machine. An overly long starting position can strain the lower back at full stretch — adjust the seat or footplate.
Sets & reps by level
3 sets of 10–12 reps, focusing on feeling the squeeze between your shoulder blades at the end of each pull.
3–4 sets of 8–12 reps, increasing weight as control improves.
4 sets of 8–10 reps, often used as a finisher after heavier free-weight pulling work.
Log your next seated cable row session in seconds.
Track sets, reps, and weight without breaking your rest.