Seated Cable Row
Primary musclesBack / Wing
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12
Overview
The Seated Cable Row is a well-known cable movement for building the upper back and lats. You perform it by sitting at a cable machine and pulling the handle toward your torso. It can fit well into a program for both new lifters and more advanced trainees.
Form tips & common mistakes
Rounding the back
Keep your torso tall and your chest lifted so your posture stays solid from start to finish.
Using too much weight
Begin with a lighter load, then add weight gradually as the movement feels smoother and more controlled.
Using momentum
Use a deliberate, controlled pace so the target muscles do the work.
Muscles worked
Target
Latissimus Dorsi
Synergists
Levator Scapulae، Erector Spinae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis
Dynamic stabilizers
Biceps Brachii، Triceps، Long Head
Stabilizers
Hamstrings، Gluteus Maximus، Adductor Magnus
Alternatives & variations
Unilateral Lat Stretch on the Wall
Back / WingErector Spinae Full Gym Stretching
Band Assisted Muscle-Up
Back / WingCalisthenic Full Gym
Bent Over Dumbbell Row
Back / WingErector Spinae Dumbbells
Reverse Lat-Pulldown
Back / Wing Full Gym
Dead Hang
Back / Wing Full Gym
One Arm Landmine Row
ShouldersBack / Wing Barbell