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Seated Cable Row

Sit at a rowing machine and grip the handles. Pull the handles toward your torso, squeezing your shoulder blades together. Return slowly to the starting position. Maintain good posture throughout.

BACK · PULL

Seated Cable Row: how the movement is executed

How it is executed

  1. Sit at a rowing machine and grip the handles.
  2. Pull the handles toward your torso, squeezing your shoulder blades together.
  3. Return slowly to the starting position.
  4. Maintain good posture throughout.
Muscles worked
Back
Primary muscle
Mid back
Equipment
Cable
Movement pattern
Pull
Difficulty
Intermediate
What it is for
HypertrophyStrength
Also known as
Low rowSeated cable pulley row

Watch the full tutorial

Routines that program it

Four-day upper/lower split4 sets a weekFour-day strength program4 sets a weekSix-day push/pull/legs routine3 sets a week
Back exercisesCable exercisesEstimated 1RM calculatorBack to the library

Put it to work in Kaizer

App for gym trainersSeveral clients on the floor, each with their routine and history one tap away — no paper, no spreadsheets.Kaizer vs TrueCoachHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.Training volume calculatorHow many weekly sets a muscle gets

Program your clients' routines from these exercises, without the spreadsheet.

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