How to do the Cable Seated Row
Sit with your feet on the footrests and knees slightly bent, holding the handle.
Keep your back straight and chest up, arms extended in front of you.
Pull the handle to your stomach, driving your elbows back and squeezing your shoulder blades.
Let the handle return under control without rocking your torso forward.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Seated Row doesn’t suit your gym or your joints.
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