Cable Seated Row

The Cable Seated Row is a compound exercise that primarily targets the latissimus dorsi (lats) and rhomboids, while also engaging the trapezius, posterior deltoids, biceps, and forearms. It’s a beginner-friendly exercise that helps build back strength and improve posture by reinforcing pulling mechanics.

This exercise is performed using a cable machine with a seated row attachment, usually a V-bar handle, but you can also use a straight bar, rope, or wide grip bar to vary the muscle engagement. The cable provides constant tension throughout the movement, making it ideal for developing both strength and muscle control.

Incorporating Cable Seated Rows into your workout routine can enhance overall pulling strength, support other compound lifts like deadlifts and pull-ups, and promote better muscle balance by counteracting the forward posture often developed from daily activities like sitting and typing.

1. Set Up: Sit on the bench with your feet securely placed on the foot platform and knees slightly bent. Grab the handle with both hands, keeping your palms neutral (for V-bar) or facing down (for straight bar).
2. Body Position: Keep your back straight and chest up. Brace your core and slightly lean forward at the hips to start.
3. Pull: Pull the handle towards your torso while squeezing your shoulder blades together. Keep your elbows close to your body.
4. Squeeze: Pause for a moment when the handle reaches your midsection, feeling the contraction in your back muscles.
5. Return: Slowly extend your arms back to the starting position while maintaining control over the weight. Avoid rounding your back or using momentum.
6. Repeat: Perform the desired number of repetitions while maintaining proper form.

Cable Seated Row is a low to medium risk exercise when done with proper form, but a few risks exist if performed incorrectly:

• Lower Back Strain: Arching or rounding the back under heavy load can overstress the lumbar spine. Prevent this by keeping your core tight and maintaining a neutral spine.
• Shoulder Impingement: Pulling the handle too high or flaring your elbows outward can lead to shoulder discomfort. Focus on pulling towards your lower ribcage while keeping elbows close to your sides.
• Biceps Overuse: Over-relying on your biceps instead of engaging your back can reduce effectiveness and lead to strain. Think of pulling with your elbows to prioritize back activation.

Starting with light weight and prioritizing form over load will greatly reduce injury risk.