Seated Cable Row
Builds a thick, strong back
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats, rhomboids. Secondary: Biceps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Sit with feet on the platform and knees slightly bent
- Step 2: Grab the handle with arms extended and back tall
- Step 3: Pull the handle to your lower ribs squeezing shoulder blades together
- Step 4: Return slowly
Equipment
- Cable row machine
Coaching tips
Benefits
Builds a thick, strong back
Common mistakes
Leaning back to yank the weight
Make it harder
Pause at the squeeze
Make it easier
Use lighter weight
Breathing
Exhale as you row
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.