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Back · Cable
Cable Low Seated Row
Cable Low Seated Row is a beginner compound strength exercise that works the lats (back), with the biceps, shoulders and lower back assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
- Lower Back · Erector Spinae
How to do Cable Low Seated Row
- Sit on the pulldown machine with your feet placed securely under the knee pads. Grasp the bar with both hands, hands at shoulder-width apart and palms facing down.
- Sit upright with your back straight and core engaged, extending your arms fully in front of you.
- Pull the bar towards your lower abdomen, bringing your elbows back and squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight throughout the exercise to avoid strain.
- Engage your core to maintain stability and proper posture.
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
Cable Low Seated Row alternatives
More lats exercises
Cable Low Seated Row FAQ
What muscles does Cable Low Seated Row work?
Cable Low Seated Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps, shoulders and lower back work as secondary muscles.
What equipment do you need for Cable Low Seated Row?
You need a cable.
How many sets and reps of Cable Low Seated Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Low Seated Row good for beginners?
Yes. Cable Low Seated Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Low Seated Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Low Seated Row?
Other exercises for the lats include Kettlebell Row, Resistance Band - Cable Row, Dumbbell Renegade Row and Barbell Meadows Row.
For developers
Use Cable Low Seated Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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