Fitorex

Seated Cable Row

Horizontal row with your torso supported by your own position: constant cable tension and far less lower-back stress than the barbell row. A workhorse for back volume.

  • Compound
  • Cable
  • Beginner

How to do it

  • Chest high, torso almost vertical and stable
  • Pull the handle towards your lower abdomen
  • Squeeze your shoulder blades at the end; elbows tucked
  • Let your back stretch forward while controlling the weight

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s to your stomach, return for 2–3 s stretching your lat

Common mistakes

  • Swinging your torso back and forth with momentum
  • Shrugging your shoulders as you pull
  • A short range without stretching your arms out in front

Muscles worked

Primary

  • Back

Secondary

  • Lats
  • Biceps
  • Rear delt

Alternatives

PreviousChin-Up
Form animation: Seated Cable Row
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Cable
Level
Beginner
Pattern
Horizontal pull
Stimulus / fatigue
High
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