Execution form
- EquipmentCable
- PatternPull
- Reps8 to 15 reps
- Joint loadNone flagged
How to do the Seated Cable Row
Set up. Sit at the cable row with your feet on the platform and knees slightly bent. Grip the handle and sit tall with your arms straight.
- Pull the handle toward your stomach, driving your elbows back.
- Squeeze your shoulder blades together.
- Let the handle move forward under control until your arms are straight and you feel a stretch across the upper back.
Form cues
- Keep your torso upright and still.
- Keep your shoulders down.
- Pull to the belly button area.
Common mistakes
- Rocking back and forth to move the weight.
- Shrugging the shoulders up to the ears.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
On the way: Lats, Biceps and Rear delts.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Seated Cable Row, from the same catalog the StatBlockFit app logs.
- Machine Chest Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Power Clean Same pull session: it trains the traps.
- Wrist Curl Same pull session: it trains the forearms.
A complete workout around it
4 movements, the Seated Cable Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Seated Cable Row 3 × 8 to 15 reps
- Machine Chest Press 3 × 8 to 15 reps
- Power Clean 3 × 1 to 5 reps
- Wrist Curl 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Inverted Row
Bodyweight
Gym or cable swap
Smith Machine Row
Smith machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Row.
Other variations of the Barbell Row: T-Bar Row, Pendlay Row, Chest-Supported Row, Inverted Row, Single-Arm Dumbbell Row, Landmine Row and Smith Machine Row.
Its variations: Single-Arm Cable Row and Wide-Grip Cable Row.
Do before it: Band Pull-Apart (shoulder blades), Thoracic Rotation (upper back range), Cat-Cow (bracing) and Chest-Supported Row (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Seated Cable Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Seated Cable Row?
Set up: Sit at the cable row with your feet on the platform and knees slightly bent. Grip the handle and sit tall with your arms straight. Steps: 1. Pull the handle toward your stomach, driving your elbows back. 2. Squeeze your shoulder blades together. 3. Let the handle move forward under control until your arms are straight and you feel a stretch across the upper back. Form cues: Keep your torso upright and still. Keep your shoulders down. Pull to the belly button area. Common mistakes: Rocking back and forth to move the weight. Shrugging the shoulders up to the ears.
What muscles does the Seated Cable Row work?
It trains the upper back as its main target and works the lats, biceps and rear delts on the way.
What can I do instead of the Seated Cable Row?
At home: Inverted Row. In a gym: Smith Machine Row. Each trains the same main muscle.
What should I pair the Seated Cable Row with?
Good partners in the same workout are Machine Chest Press, Power Clean and Wrist Curl.
How heavy should the Seated Cable Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.