Seated Cable Row
Works Lats, Upper Back, with help from Rhomboids, Biceps, Rear Delts.
Set up
How to set up for the Seated Cable Row
- Feet on the plates, knees soft.
- Sit tall holding the handle with arms straight.
Do the rep
How to do a Seated Cable Row with good form
- Pull the handle to your lower ribs, chest up.
- Squeeze, then return slowly until your arms are straight.
Common mistakes
Seated Cable Row form mistakes to avoid
- Rocking back and forth.
- Rounding forward at the stretch.
- Shrugging.
Quick cue
Tall chest, pull to lower ribs, slow return.
Not sure what weight to start with?
Gyde picks your first Seated Cable Row weight and adjusts it after every session.
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Seated Cable Row alternatives that work the same muscles
See all Seated Cable Row alternatives →Questions
Seated Cable Row FAQ
What muscles does the Seated Cable Row work?
Mainly your lats and upper back, with help from your rhomboids, biceps and rear delts.
How many sets and reps of Seated Cable Row should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Seated Cable Row?
Around 30 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Seated Cable Row at home?
It needs cable kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Seated Cable Row good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other lats and upper back exercises
Your Gyde sets your Seated Cable Row weight and reps, and adjusts them after every session.
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