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Seated Cable Rows

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.8

Out of 10

Excellent

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Seated Cable Rows Images

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Seated Cable Rows
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Seated Cable Rows Guide

Main Muscle: Middle Back

  1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  5. Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations:

You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).



Alternative Exercises For Seated Cable Rows

9.1

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8.6

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8.3

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Apr 2, 2014 11:23 PM: excelent lat builder and if pull to upper abs-great upper back/traps builder too.



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Jul 29, 2013 1:59 PM: Fantastic workout,



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Jul 29, 2013 1:59 PM: Fantastic workout,



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
9/10

Jul 15, 2013 5:55 AM: aaaalllllaaaaaaaaaaaaaa hy



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Jul 4, 2013 10:32 AM: The best for middle back!



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Oct 14, 2012 3:10 PM: what can i do instead of seated cable rows with dumbbells?



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Jun 30, 2012 4:13 PM: best exercise with the bent-over row (or t-bar row) for the over-all thickness of your back.



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
10/10

Jun 17, 2012 1:51 PM: NC.



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of people found this review helpful

Review: Seated Cable Rows

Exercise Rating
9/10

Jun 17, 2012 1:29 PM: Great.



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Tip: Seated Cable Rows

Exercise Rating
9/10

Apr 6, 2012 8:05 AM: Use a V bar!



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