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Back · Cable
Cable Seated Row
Cable Seated Row is a beginner compound strength exercise that works the lats (back), with the lower back, upper back and biceps 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
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Cable Seated Row
- Sit on the seated pulldown machine with your feet flat on the floor. Attach a V-bar handle to the low pulley and grasp the handle with both hands, palms facing each other.
- Sit upright with your back straight and arms fully extended towards the machine.
- 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
- Exhale as you pull the handle towards your body and inhale as you extend it back.
- Avoid rounding your back; keep your chest lifted throughout the exercise.
- Focus on squeezing your shoulder blades together at the end of the movement.
Cable Seated Row alternatives
More lats exercises
Cable Seated Row FAQ
What muscles does Cable Seated Row work?
Cable Seated Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The lower back, upper back, biceps, shoulders and forearms work as secondary muscles.
What equipment do you need for Cable Seated Row?
You need a cable.
How many sets and reps of Cable 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 Seated Row good for beginners?
Yes. Cable Seated Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable 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 Seated Row?
Other exercises for the lats include Resistance Band - Cable Row, Kettlebell Row, Dumbbell Pendlay Row and Kettlebell Gorilla Row.
For developers
Use Cable 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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