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Seated cable row

beginnercablecompound exercise
Seated cable row: start of the movement
1 · start
Seated cable row: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Sit down, feet on the footplate, knees slightly bent.
  2. 2Back straight, chest forward.
  3. 3Retract your shoulder blades first, then pull the handle to your belly button.
  4. 4Return slowly, your shoulders stretch slightly forward.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Rocking the torso back and forth.
  • ✕Shrugging your shoulders to your ears.

Similar exercises

Bent-over barbell row
barbell
Bent-over dumbbell row
dumbbells
Chest-supported row
dumbbells, bench
Inverted rows (Australian pull-ups)
pull-up bar
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