Seated cable row

First of all thanks for landing this article, if you are searching for How To Correctly Do Seated cable row then we must say you are in the right place.
So without getting into the query less directly jump on the Seated cable row

Exercise Details:

  1. Force: Pull
  2. Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  3. Synergists: Middle and Lower Trapezius, Rhomboids, Teres Major, Erector Spinae, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major, Latissimus Dorsi.
  4. Target muscles: None; the back in general (see synergists)
  5. Mechanics: Compound

How To Do Seated Cable Row?

  1. Sit facing the cable row machine.
  2. Place your feet on the footrests.
  3. Grasp the double-row bar and slide your bottom backward until your knees are almost straight.
  4. Your torso should be leaning forward and your arms and shoulders should be stretching forward.


  1. Exhale as you slowly lean backward, straighten your back, and pull the v-bar to your abdomen, keeping your elbows close to your body.
  2. Pull your shoulders back and stick out your chest at the top of the movement.
  3. Hold for a count of two and squeeze your back muscles.
  4. Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.
  5. Your lower back bent forward.
  6. Repeat for the recommended number of repetitions.

Some Tips:

  1. Do not excessively arch your back.
  2. Avoid swinging your torso back and forth.
  3. Pull with your elbows, not with your biceps.
  4. Many people think that your biceps acts as a synergist in rowing exercises such as the seated cable row
  5. It only acts as a dynamic stabilizer, along with the long head of your triceps brachii.
  6. Start light and add weight gradually to allow your lower back time to adapt.
  7. Most people will tell you to keep your back straight and your chest out throughout the seated cable row exercise
  8. That’s known as the straight-back seated cable row. It’s a different exercise, which doesn’t dynamically work your erector spinae (spinal erectors).
  9. The exercise described above does dynamically work your spinal erectors.
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