Seated Cable Row
A staple back thickness builder. The seated position provides stability so you can focus entirely on contracting the back muscles through a full range of motion.
10-15
Reps
4
Sets
60s
Rest
Back
Primary
Target Muscles
BackBicepsForearms
Equipment
Cable
How To Perform
1
Sit at the cable row station with feet on the foot plates, knees slightly bent.
2
Grab the handle (V-bar or wide bar) with arms fully extended, leaning slightly forward.
3
Pull the handle toward your lower chest/upper abdomen by driving your elbows back.
4
Sit up tall, squeeze your shoulder blades together, and hold for a beat.
5
Slowly extend your arms forward, allowing a stretch in your lats.
6
Don't swing back and forth — use a controlled, strict motion.
7
Keep your chest up and shoulders down throughout the movement.
Pro Tips
- Use a V-bar for close-grip rowing targeting the inner back
- Use a wide bar for wider grip emphasising the outer lats
- Don't lean too far forward or back — minimal torso movement
- Squeeze and hold the contraction for a full second at peak
Why You Should Do This
Excellent for mid-back thickness and posture improvement
Seated position removes lower back fatigue as a limiting factor
Constant cable tension throughout the range of motion
Versatile — different attachments target different back areas
Builds the rhomboids and rear delts which are often underdeveloped
Pairs Well With
Build a complete programme by combining with:
Lat PulldownBarbell Bent-Over RowFace Pulls