Cable Seated One Arm Alternate Row
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms |
| Equipment |  Seated row machine |
| Movement pattern | Horizontal pull |
| Rep range | 10–15 reps (one side at a time) |
16 similar exercises
Representative exercise: Cable Seated Row
- Cable Seated Row
- Cable Low Seated Row
- Lever Stack Seated Low Row
- Lever Seated Upper Back Row
- Cable Seated Supine Grip Row
- Cable Seated Lats Focused Row
- Cable Straight Back Seated Row
- Cable Seated Row (Bent bar)
- Cable Seated Wide Grip Row
- Cable Rope Elevated Seated Row
- Cable Rope Seated Row
- Cable Front Seated Row
- Cable Seated Row with V-Bar
- Cable Low Seated Row with V Bar
- Cable Decline Seated Wide grip Row
- Cable Seated on Floor Row with Rope
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the seated row machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Low Seated Row with V BarHarderCable Rope Seated RowHarderOne-Arm Dumbbell RowSimilar exerciseBand RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseDumbbell Bent Over RowSame muscle · different equipmentBarbell Bent Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.