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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 BackBicepsRear DeltsForearms

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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