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Back · Cable
Cable Seated on Floor Row
Cable Seated on Floor Row is a beginner compound strength exercise that works the lats (back), with the lower back, biceps and shoulders 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
- Lower Back · Erector Spinae
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Cable Seated on Floor Row
- Sit on the floor facing a cable machine with your legs extended straight out in front of you. Attach a straight bar to the low pulley and grasp the bar with both hands shoulder-width apart, palms facing down.
- Sit upright with your back straight and arms fully extended towards the machine. Bend your knees slightly for comfort.
- Pull the handle towards your lower abdomen by bending your elbows and bringing them backwards, keeping your upper arms close to your body.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid using momentum.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Exhale as you pull the bar towards your body and inhale as you extend it back.
Cable Seated on Floor Row alternatives
More lats exercises
Cable Seated on Floor Row FAQ
What muscles does Cable Seated on Floor Row work?
Cable Seated on Floor Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The lower back, biceps and shoulders work as secondary muscles.
What equipment do you need for Cable Seated on Floor Row?
You need a cable.
How many sets and reps of Cable Seated on Floor 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 Seated on Floor Row good for beginners?
Yes. Cable Seated on Floor Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Seated on Floor 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 Seated on Floor Row?
Other exercises for the lats include Resistance Band - Cable Row, Kettlebell Row, Kettlebell Gorilla Row and Dumbbell Renegade Row.
For developers
Use Cable Seated on Floor 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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