EXERCISE GUIDE
Seated Cable Row
A seated low-cable pull using a narrow neutral grip to train the back.
01Muscles used
Main muscles
- Latissimus dorsi
- Rhomboids and middle trapezius
Assisting & stabilizing muscles
- Biceps and other elbow flexors
- Teres major and rear deltoids
- Spinal erectors, abdominals and forearms (posture and grip)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Check the cable, clip, handle and selector pin with the stack resting. Sit with feet secure on the footplates and knees softly bent; take a closed neutral grip.
- Keep hips seated and your spine natural. Brace with a tall, steady torso and arms nearly straight; a small fixed recline is acceptable.
- Exhale and draw your elbows back near your ribs, bringing the handle toward the lower abdomen.
- Inhale and slowly extend your arms, allowing the shoulder blades to move forward naturally. Return the stack gently before releasing.
04Technique cues
- Keep feet and hips supported; do not drive the pull with your knees or rock your torso.
- Keep wrists aligned and avoid shrugging or excessive back arching.
05Cautions
- Adjust pins and clips only with the stack resting; keep clear of moving parts.
- Stop for shoulder, elbow or back pain or dizziness. Reduce the load if posture or grip loses control.