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Seated Cable Row
How to do the Seated Cable Row with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Biceps, Lower back
How to do it
- Sit on the bench of the cable row station, place your feet on the footplates, and keep a slight bend in your knees.
- Lean forward keeping a flat back to grasp the V-handle, then sit back until your torso is vertical.
- Brace your core and keep your chest lifted proudly.
- Pull the handle to your lower abdomen by driving your elbows straight back and squeezing your shoulder blades together.
- Hold the contraction at the peak of the movement for a brief second.
- Slowly extend your arms and let your shoulder blades protract slightly to feel a stretch, keeping your torso stationary.
Coaching cues
- Pull with the elbows
- Squeeze a pencil between your shoulder blades
- Keep the torso still
Common mistakes
- Using extreme momentum by swinging the torso backward
- Pulling the handle too high up to the chest
- Rounding the lower back during the stretch phase
Equipment and setup
Cable row station, V-grip handle
Low cable pulley with a close-grip V-handle.
Also known as: Cable Row
Track your Seated Cable Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
