Pull · New to it

Seated Cable Row

Rowing a low cable handle to your stomach while seated, a steady way to build the middle back.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

upper back, lats; also biceps, rear delts

Kit

Cable

Dose

8 to 12 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Sit at a low row with feet on the platform and knees soft. Hold the handle with arms straight and sit tall.

While you move

• Sit tall, chest up
• Pull the handle to your belly
• Shoulder blades together
• Let your arms go long

Avoid

• Rocking the torso back and forth
• Shrugging the shoulders up
• Rounding forward at the end of each rep

Other ways

Workouts with it