Seated cable row
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Muscles worked
- High load
- Upper back · Rhomboids
- Medium load
- Lats
- Low load
- Biceps, Delts · Rear, and Forearms · Flexors
Primary muscles
How to do it
Sit tall with a slight knee bend and the chest up, arms extended and shoulder blades allowed to protract at the front of the rep. Pull the handle to the lower ribs, driving the elbows back, then return under control. Do not rock the torso back and forth — the hips and lower back should stay still while the arms and mid-back do the work.
Form cues
- No torso rocking
- Let the shoulder blades protract at the front
Safety
Talk to a professional before this exercise if you have any of the following:
ElbowLower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.