Seated Cable Row
- Beginner
- Gym
The seated cable row has you brace your feet on the platform and pull the handle to your stomach, driving your elbows past your ribs. It trains the upper back, lats and biceps together through a horizontal pull. Beginners use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Sit with your feet on the platform, knees slightly bent.
- Grip the handle with a tall chest and straight arms.
- Pull the handle to your stomach, elbows past your ribs.
- Squeeze your shoulder blades, then release slowly.
Form cues
- Keep your torso still, not rocking back.
- Lead the pull with your elbows, not hands.
- Exhale as you pull the handle in.
Common mistakes
- Torso rocks back and forth for momentum. Keep your torso upright and still.
- Shoulders shrug up toward the ears. Keep your shoulders down away from your ears.
- Back rounds forward at the start. Keep your chest tall as arms extend.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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