Seated Cable Rows

GymDaze demonstration

Watch Seated Cable Rows

Technique

How to perform Seated Cable Rows

1. Attach a double-D handle to the low pulley of a seated cable-row station and place your feet against its footrests with your knees slightly bent.
2. Take a neutral grip and extend your arms, allowing a controlled forward reach from your hips while keeping your back steady.
3. Draw your elbows down and back alongside your waist as you bring your torso upright and pull the handle toward your lower torso.
4. Let your shoulder blades draw together without throwing your chest backward or shrugging the handle upward.
5. Extend your arms and return into the controlled forward reach along the same path.
6. Repeat without jerking the weight or using an exaggerated backward lean.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.