Seated Cable Row
A horizontal cable pull that builds back thickness with constant tension through the full range.
Equipment: Cable machine
How to do it
- 1Sit at the machine with knees slightly bent and grip the handle with arms extended.
- 2Pull the handle toward your torso, keeping your back straight and driving your elbows back.
- 3Extend your arms back out with control, allowing a full stretch at the front.
Common mistakes
- Rounding the lower back or using the torso to heave the weight instead of pulling with the arms and back.
- Shrugging the shoulders up toward the ears during the pull.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Seated Cable Row safe for beginners?
Yes. The Seated Cable Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Seated Cable Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have cable-machine for the Seated Cable Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.
See the Pull-UpRelated exercises
Learn more
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