Seated Cable Rows

This exercise is also known as Machine Rows & Seated Cable Machine Rows.

MAIN PURPOSE OF SEATED CABLE ROWS EXERCISE IS : To strengthen and develop the thickness of the back and the lower lats.

Seated Cable Rows Images :

seated cable row

Position 1

seated cable rows

Position 2


Seated Cable Rows Instructions :

  • Sit on low pulley machine with your feet resting as shown on the pictures , your knees slightly bent.
  • Strengthen your torso, back straight and sit upright.
  • Lean forward slightly and grasp pulleys, push backward to return to upright position.
  • While keeping your elbows close to the chest and back straight, pull the handle to your body.
  • Pause for a moment.
  • Then inhale and slowly return to starting position by extending your arms fully.

Seated Cable Rows Tips :

Targeted muscles areas: laterals and upper back muscles.

  • Seated Cable Machine Rows is one of the top three exercises for building huge back muscles fast.
  • This movement also works the lower lats.
  • Avoid involvement of the lower back muscles by not swaying back and forward.
  • Use heavy weights and add additional weights if your gym allows that, so you can get the most from this exercise.
  • Using the handles together as one handle allows you to strengthen and develop the thickness of the back and the lower lats.
  • Performing this exercise using separate handles allows you to go farther more back with your hands and elbows and to put additional more stress on the center of your back muscles.


GIF Illustration for how to do "Seated Cable Rows".

seated cable rows

Written by Daniel Jakov.

Related :

T Bar Rows

Barbell Rows

Back Exercises