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Seated Cable Row

  • ⚙️ Gym machine
  • At the gym
  • Beginner

Sitting and pulling a cable handle towards your stomach. A good machine for the middle of your back, with no balance to worry about.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit on the seat with your feet on the footrests and knees slightly bent. Choose a light weight.
  2. Hold the handle and sit up tall with a straight back, arms straight in front.
  3. Keeping your elbows close to your body, pull the handle to your stomach and squeeze your shoulder blades together.
  4. Pause for 1 second, then straighten your arms slowly — keep your back straight.

Breathing: Breathe out as you pull, breathe in as your arms go forward.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Rocking your whole body back and forth to pull.
  • Rounding your back as your arms go forward.
  • Shrugging your shoulders.

⚠️ Safety

  • Keep your lower back straight; if it hurts, use less weight or stop.

Muscles worked

Main: Upper Back

Also works: Biceps, Shoulders

Next step (a bit harder)Barbell Bent-over Row

More ways to train Upper Back

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 One-arm Dumbbell Row Resting one hand on a bench and pulling a dumbbell towards your waist with the other. The most reliable dumbbell back exercise — your lower back stays supported.
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