How to Do the Seated Cable Row

The seated cable row develops the muscles of the back and the forearms. It is an excellent all-around compound exercise for developing the middle back while offering useful arm work as well.

The seated cable row is performed on a weighted horizontal cable machine with a bench and footplates. This can be a stand-alone piece of equipment or part of a multi-gym. Seated cable rows can be used as part of an upper-body strength workout. For example, in this series of exercises for new weight trainers, the seated cable row follows the triceps pushdown, which also uses the cable machine.

How To Do the Seated Cable Row

Sit on the bench with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar. Position yourself with your knees slightly bent, so you have to reach to grab the handle with outstretched arms without curling the lower back over. Brace the abdominals, and you're ready to row.

☆Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.

☆Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out.

☆Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Benefits of the Seated Cable Row

The seated cable row is a pulling exercise that generally works the back muscles, particularly the latissimus dorsi, a.k.a. "lats." The rhomboid muscles between your shoulder blades also get a workout with this move. Your trapezius muscles along the back of your neck, shoulders, and upper back are also involved in seated cable rows. This move also works the forearm and upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise. Other stabilizing muscles that come into play are the hamstrings and gluteus maximus.

1.Prevents Back Pain

2.Develops Strength

3.Prevents Injury

4.Improves Throwing Ability

5.Prepares You For Other Exercises