Horizontal pull · Coached in Recomp

Seated cable row

The seated cable row is a beginner horizontal pull exercise for your back and biceps, using seated row.

Main muscles
Back, Biceps
Also works
Lats, Shoulders
Equipment
Seated row
Level
Beginner
Seated cable row, starting position
Start
Seated cable row, end position
Finish

Setup

Sit with your feet on the platform, knees slightly bent, holding the handle with straight arms.

How to do it

  1. Sit tall.
  2. Pull the handle to your stomach, elbows close to your body.
  3. Squeeze your shoulder blades for a second.
  4. Let your arms straighten slowly.

Coaching cues

  • Torso stays upright.
  • Lead with the elbows.

Common mistakes

  • Rocking back and forth.
  • Shrugging.

Make it easier or harder

EasierBand row HarderBarbell row

Alternatives to the seated cable row

Band pull-apart Resistance bands Band pulldown Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight Face pull Cable stack