Back / Beginner / Compound (multi-joint)

Seated Cable Row

A seated row to the abdomen on a low pulley that builds the lats and mid back.

At a glance

Primary

Lats, Upper back (rhomboids, mid/lower traps)

Secondary

Rear delts, Biceps, Forearms & grip, Lower back (erectors)

Equipment

Cable station

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint)

How to do it

1. Sit at a low-pulley row station with feet on the platform and knees slightly bent.
2. Grasp the handle with arms extended, torso upright.
3. Pull the handle to your lower chest or abdomen, driving the elbows back and squeezing the shoulder blades.
4. Return slowly until the arms are straight and the shoulders are stretched forward.

Tips

• Do not rock the torso back and forth.
• Keep the chest up and back neutral.

Common mistakes

• ✗ Rocking the torso forward and back.

  Why it hurts: The lower back flexes and extends under load on every rep.

  ✓ Instead: Sit tall with a slight knee bend and keep the torso still; only the arms and shoulder blades move.

• ✗ Letting the shoulders roll forward at the end.

  Why it hurts: The shoulder is pulled into a rounded, unstable position under the cable's tension.

  ✓ Instead: Reach forward only as far as you can with the chest up, and lead the pull with the shoulder blades.

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