Exercise · Back

Seated cable row

The seated cable row, also called low row or cable row, mainly trains your back, with help from your biceps and traps. It’s a basic movement you’ll find in almost every gym, useful for beginners and advanced lifters. Done well, it builds a strong back and supports your other pulling exercises.

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The essentials

Feet on the supports, knees slightly bent.
Pull to your stomach with a straight back.

Muscles worked

Front

Back

Primary: Back
Secondary: Biceps · Traps

How to do it

Sit in front of the low pulley with your feet firmly on the supports and your knees slightly bent, not locked out.
Grab the handle, straighten your back and lean just a bit forward with your chest up and your shoulders pulled back and down.
Take a deep breath, brace your core, and start the movement by gently pulling your shoulders back before you bend your elbows.
Pull the handle toward your stomach with a straight back, elbows close to your body, until your hands reach your abdomen without leaning back.
Hold for a brief pause while you squeeze your back, then let your arms extend under control over 2 to 3 seconds, keeping your torso stable.
Repeat with the same rhythm and back position for each rep, and avoid letting the weight stack slam at the bottom.

Common mistakes

Rounding the lower back
Instead : Sit far enough on the bench, keep a slight bend in your knees and lead with your chest. Look forward and brace your core so your natural lower-back curve stays the same from start to finish.
Leaning too far back to move more weight
Instead : Pick a weight you can pull without swinging your torso. Think of your upper body as “fixed” and let only your shoulders and elbows move. If you have to throw yourself back, the weight is too heavy.
Pulling only with the arms
Instead : Start each rep by bringing your shoulders back and down first, then bend your elbows. Focus on bringing your shoulder blades together, not just curling your elbows.
Letting the shoulders shrug up to the ears
Instead : Keep your shoulders low, away from your ears for the whole set. If you feel only the top of your traps taking over, lower the weight and focus on this shoulder position.

Coach tips

Use a controlled tempo: about 1 second to pull in, 1 second to pause near your stomach, then 2 to 3 seconds to return.
Breathe out as you pull the handle to your stomach and breathe in as you control the way back.
If the machine allows it, adjust the seat distance so that with your arms almost straight you still have a slight bend in your elbows and your back stays straight.
Start your first sets with a moderate weight to really feel your back working before you increase the load on later sets.

Variations

Close grip with a small V-handle to emphasize pulling close to your stomach.
Wider grip with a straight bar to change the pulling angle and how your upper back feels the work.
Add a 2-second pause in the contracted position (handle near your stomach) to increase tension on your back without adding more weight.

Sets and reps

Seated cable rows are often done for 3 to 4 sets of 8 to 12 reps for strength and muscle, using a weight you can still control well. At the end of a back workout, some people also use it for slightly higher reps to really finish off the back.

Equipment

Alternatives for the same muscles

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Common questions

How far should I pull the handle on seated cable rows?

Pull the handle toward your stomach, around belly-button height or slightly below, with your elbows close to your body. You don’t need to go farther if it makes you lean back or overarch your chest.

Should I fully straighten my arms on the way back?

You can bring your arms almost straight, but keep a tiny bend in your elbows so you’re not locking the joint. The key is keeping your back straight and not letting your shoulders drop completely forward.

I feel this mostly in my biceps, is that ok?

Your biceps always help on rows, so you’ll feel them. If you feel them more than your back, lower the weight, focus on starting each rep with your shoulders moving back, and add a short pause squeezing your back when the handle is near your stomach.

Can I do seated cable rows if my back feels irritated?

If you feel pain in your back, stop the exercise and talk to a health professional before continuing. Seated cable rows can be done with a straight, controlled back, but it should always be pain-free.