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How to do the Seated Cable Row - Learn Proper Seated Cable Row Form
- Step 1: Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.
- Step 2: Grasp the V-bar so that your palms are facing forward.
- Step 3: Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.
- Step 4: Without moving your torso, exhale as you pull the V-bar towards you until it nearly touches your chest.
- Step 5: Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.
- Step 6: Repeat for a complete set.
Seated Cable Row Variations and Seated Cable Row Alternatives
- Variation 1: Grasp a straight bar with palms facing down.
- Variation 2: Grasp a straight bar with palms facing up.
Seated Cable Row Tips
- Tip 1: Keep your abs tight and your torso stationary to reduce risk of injury to the back.
- Tip 2: When you pull the V-bar straight back your arms should form a 90 degree angle.
Seated Cable Row Records and Seated Cable Row Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 604 | 85 |
| Average weight for this exercise: | 124 pounds | 43 pounds |
| # of workout plans that include this exercise: | 170 | 170 |
| Popularity Rank (based on number of workouts): | 18 | 18 |
Your Seated Cable Row Records and Seated Cable Row Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Seated Cable Row Chart - Average Seated Cable Row Weight Lifted
Seated Cable Row - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
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Alternating Bent-Over Row | Middle Back | Intermediate |
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Alternating Kettlebell Row | Middle Back | Intermediate |
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Back Stroke | Middle Back | Intermediate |
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Barbell Rear Delt Row | Middle Back | Intermediate |
 |
Baseball | Middle Back | Intermediate |
Seated Cable Row Workout Programs (Workout Plans that use the Seated Cable Row)
| Workout Plan | Difficulty | |
|---|---|---|
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Men's Beginner Workout Plan | Beginner |
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Women's Beginner Workout Plan | Beginner |
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Taylor Lautner Workout Plan | Intermediate |
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Adrian Peterson Workout Plan | Expert |
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Will Smith Workout Plan | Intermediate |
Seated Cable Row Muscles Worked
Seated Cable Row Equipment
| Name |
|---|
| Cable Machine |
Seated Cable Row Training Details
The seated cable row is a exercise machine exercise that primarily targets the middle back and to a lesser degree also targets the shoulders, biceps, and lats.
The only seated cable row equipment that you really need is the following: cable machine. There are however many different seated cable row variations that you can try out that may require different types of seated cable row equipment or maye even require no equipment at all.
Learning proper seated cable row form is easy with the step by step seated cable row instructions, seated cable row tips, and the instructional seated cable row technique video on this page. The seated cable row is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the seated cable row video, learn how to do the seated cable row, and then be sure and browse through the seated cable row workouts on our workout plans page!
Seated Cable Row Sports
Seated Cable Row Force Type: Pull
Seated Cable Row Mechanics Type: Compound
Seated Cable Row Other Names: Seated Row
Not as good as dumbbell rows.
I like the way that the seated row targets the middle of my back but the one negative for me is it can be difficult to keep your lower back in neutral and get in and out of position while still piling on enough weight to really make a difference. Personally, I much prefer some type of barbell row, dumbbell row, chin-up, or deadlift.