Seated Cable Row
Also known as: cable seated row, seated row, cable row, v bar seated row, v grip seated cable row, close grip seated cable row, narrow grip seated row, v bar seated cable row
In SetGrip: Cable Seated Row
- Primary muscleUpper Back
- EquipmentCable
- DifficultyBeginner
- TypeCompound · Pull
Constant tension from the stack and a fixed seat make this the easiest row to learn: no hinge to hold, no balance to manage, just a clean pull to the torso. That stability also means the weight you move tracks honestly from week to week, so it is a reliable place to practice progressive overload.
How to do the Seated Cable Row
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Seated Cable Row work?
The Seated Cable Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Seated Cable Row good for beginners?
Yes. The Seated Cable Row is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Cable Row?
If you cannot do the Seated Cable Row, try the Smith Machine Inverted Row, the Inverted Pull-Up or the Feet Elevated Smith Machine Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Cable Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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