BACK · COMPOUND
Seated Cable Row
A stable horizontal pull for the mid-back and lats.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentCable machine
DifficultyBeginner · Horizontal Pull
How to perform
- Sit tall with your feet supported and hold the handle comfortably.
- Pull the handle toward your torso while keeping your chest controlled.
- Extend your arms slowly without collapsing your torso.
Tips
- Lead with the elbows and keep the shoulders down.
- Use a range of motion you can control.
Common mistakes
- Rocking backward
- Shrugging
- Rounding the lower back
Watch how to perform it
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