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Lats · Intermediate

Seated Cable Row

Cable row for mid-back strength with continuous pulley tension.

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Seated Cable Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsShouldersForearms

Equipment

Cable

Sets × reps

4 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit at the cable row station with feet supported and knees softly bent.
  2. 02Hold the handle with arms extended and chest lifted.
  3. 03Pull the handle toward the lower ribs while squeezing the shoulder blades.
  4. 04Pause briefly without leaning far backward.
  5. 05Return slowly until the arms are long again.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Machine Row (Upper Back)Related variationClose-Grip Seated Cable RowRelated variationCable Bar Standing Wide Grip RowRelated variationLever Row (plate loaded)Related variationMachine Row Neutral GripRelated variationSeated Row with Towel

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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