- Targets the mid back muscles that pull your shoulder blades together
- Very little load on the lower back, so it suits beginners
- Sit tall, pull to your belly button, keep your shoulders down
- 3 to 4 sets of 10 to 15 reps with a controlled return
- Level
- Beginner
- Trains
- Rhomboids, Mid traps, Lats, Rear deltoids, Biceps
- Kit
- Cable row station, V-handle or straight bar
What the seated cable row trains and why it is worth doing
It trains the muscles of your mid back, especially the rhomboids and middle traps, along with your lats, rear shoulders and biceps. These are the muscles that pull your shoulder blades back and hold them there, which is exactly what many desk-bound people need more of.
Being seated with your feet braced takes almost all the load off your lower back, so it suits beginners and anyone wanting upper back volume without extra fatigue. It also mirrors the finish of a rowing stroke, which makes it useful accessory work for HYROX. If you sit at a desk all day, read our guide to desk jobs, posture and training.
How to do a seated cable row
- Attach a V-handle, sit on the bench and place your feet on the footplate with your knees slightly bent.
- Reach forward and grab the handle, then sit back until your torso is upright and your arms are straight, with the weight lifted off the stack.
- Sit tall with your chest up and your trunk braced, letting your shoulder blades stretch forward slightly.
- Pull the handle towards your belly button, driving your elbows back close to your sides.
- Squeeze your shoulder blades together for a second at the end, keeping your shoulders down.
- Return the handle under control until your arms are straight, letting your shoulder blades move forward without rounding your lower back.
Common mistakes
- Rocking back and forth. Swinging your torso turns it into a momentum exercise. A little movement is fine, but your trunk should stay close to upright.
- Shrugging. If your shoulders ride up towards your ears, your upper traps take over. Keep them down.
- Rounding forward to reach. Let your shoulder blades move, but keep your lower back steady.
- Short, fast reps. Pause at your stomach and control the return. The slow part is where much of the work happens.
Easier and harder versions
- Easier: a lighter weight with a two second squeeze at the end of each rep.
- Easier: a resistance band row, anchored at chest height, for training at home.
- Harder: a single arm cable row, which adds a rotation challenge for your trunk.
- Harder: a slow four second return, or moving on to the barbell row.
- Variation: a wide overhand grip on a straight bar, pulled to your lower chest, which shifts more work to the upper back and rear shoulders.
How to programme the seated cable row
3 to 4 sets of 10 to 15 reps with 60 to 90 seconds' rest is a good default. The cable suits higher reps and a controlled tempo, so chase clean reps rather than big numbers on the stack.
Use it after your main press or pull on upper body days, or superset it with the push-up. It also pairs well with the face pull at the end of a session. A coach at Lycan Strength can help you set it up during your 7-day free trial.
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Questions
Is the seated cable row good for posture?
It strengthens the muscles that draw your shoulders back, which helps you hold positions more comfortably. Posture is as much about moving often as it is about strength, so pair it with regular breaks from sitting.
Should I lean back at the end of the row?
Only slightly, if at all. Your torso should stay close to upright. A big lean back usually means the weight is too heavy.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
