Seated Cable Row
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Rhomboids, Latissimus Dorsi
Secondary muscle groups
Middle Trapezius, Posterior Deltoid, Biceps Brachii
Movement pattern
Horizontal Pull
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Develop mid-back thickness and scapular retraction strength.
How it fits the system. A beginner-level horizontal pull entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Rhomboids, Latissimus Dorsi
Secondary muscles
Middle Trapezius, Posterior Deltoid, Biceps Brachii
Movement pattern
Horizontal Pull
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Sit with the feet on the platform and a slight bend in the knees.
- Take the handle and sit tall with the chest up.
- Let the shoulder blades travel forward at the start of each rep.
- Pull the handle to the lower ribs, driving the elbows back.
- Squeeze the shoulder blades together and pause.
- Return under control to a full stretch.
Coaching Cues
- Keep the torso still, move the arms and shoulder blades.
- Pause for a second at the squeeze.
- Let the shoulder blades protract at the front of the rep.
Common Mistakes
- Rocking the torso back and forth.
- Shrugging the shoulders during the pull.
- Using a range so short the back never lengthens.
Progressions & Regressions
Progressions
Add load, add a pause, or use a single-arm handle.
Regressions
Reduce load and focus on shoulder-blade movement.
When to Use It
When to use
As a main horizontal pull or accessory back work.
When not to use
With lower-back pain aggravated by seated flexion.
Programming
3 sets of 8 to 15 reps.
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