Cable Seated Row
How to do it
Starting position
- Sit on the bench, place your feet on the footrests, and keep your knees slightly bent.
- Grip the handles with both hands facing each other.
- Keep your shoulders down so they do not shrug up.
Movement
- Pull your elbows back past your sides.
- Squeeze your shoulder blades together and contract your back.
- Slowly extend your arms and return to the starting position.
Breathing
Exhale as you pull, and inhale as you release.
Cautions
- Hyperextending your lower back can cause lumbar injury, so keep your upper body straight.
- If your shoulders shrug up, it overloads your traps, so lower your elbows.
- On the return, do not lean your upper body too far forward; stop when you feel a mild stretch.
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 |
16 similar exercises
Representative exercise: 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 Seated One Arm Alternate 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
Exercise GuideAre you pulling the handle only halfway?Watch the video and see how to fix it
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 RowHarderBand RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseChest-Supported Dumbbell 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.