pullback

Seated Cable Row

A horizontal cable pull that builds back thickness with constant tension through the full range.

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	6-10	90-120 sec
Build muscle	3-4	8-12	90-120 sec
General fitness	3-4	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?

Generally, yes. The Seated Cable Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.

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 a cable machine for the Seated Cable Row?

The Dumbbell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.

See the Dumbbell Row

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