Back
Seated Cable Row
BeginnerA seated cable pull that builds back thickness with a supported, lower-back-friendly setup.
Target muscles
Mid Back
Calories burned
~7 kcal / set
Secondary muscles
Lats, Biceps
Equipment
Machine
Goal
Muscle Gain
Sets / Reps
3 × 10-12
Benefits
- • Easier on the lower back than free-weight rows
- • Consistent cable tension throughout
Step by step
- 1Sit at the cable row station with feet on the platform, knees slightly bent.
- 2Grab the handle and sit tall with a flat back.
- 3Pull the handle toward your torso, squeezing your shoulder blades.
- 4Extend your arms back out with control.
Breathing guide
Exhale as you pull, inhale as you extend.
Common mistakes
- • Rounding the back at full extension
- • Using the arms only, without engaging the back
Safety tips
- • Keep your chest up throughout the movement.
- • Pause briefly at full contraction.
Variations
- • Wide-grip cable row
- • Single-arm cable row