Seated cable row
Chest up, squeeze your shoulder blades at the end.
Muscles worked · Primary
Upper backLats
Secondary
BicepsRear delts
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Sit with feet on the platform and knees slightly bent.
- Hold the handle with arms straight and chest up.
- Pull toward your stomach, squeezing your shoulder blades at the end.
- Return with control without rounding your back.
Common mistakes
- Rocking your torso back.
- Rounding your back on the return.
- Shrugging your shoulders.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.