How to Do Seated Cable Row: Step by Step
- Sit with chest up, slight knee bend
- Pull handle to lower chest/abdomen
- Squeeze shoulder blades together
- Return with control — don't let it yank you forward
Common Mistakes to Avoid
- Rocking back and forth for momentum
- Rounding shoulders forward
- Not squeezing at the contraction
Seated Cable Row Tips
- Start with bodyweight or light weight to master the form before progressing
- Focus on the mind-muscle connection — think about the target muscle working
- Control both the lifting and lowering phases for maximum muscle activation
- Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results
Muscles Worked
backbiceps
Equipment
cable machine
Tracking
Count reps