Seated cable row

Seated with the feet braced, the trunk stays upright while the arms row a handle from a low pulley; the stack sets the load in small steps.

Row family

Seated cable row

Easier option

Seated with the feet braced, the trunk stays upright while the arms row a handle from a low pulley; the stack sets the load in small steps.

DemandEasy

Equipment requiredA cable machine

Muscle focusBack · Biceps · Shoulders · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit tall facing a low pulley with the feet braced, the knees softly bent and the handle held at arm's length.
Draw the elbows back close to the sides until the handle meets the lower ribs, squeezing the shoulder blades together and down.
Let the arms extend forward slowly to the start without rounding the back or letting the stack drop.

Form cues

The trunk stays still; the arms and shoulder blades do the work.
Choose a weight you can pull without leaning back.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NASM · Beginner fitness routine (a seated cable row for the pull pattern) ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Back. Also: Biceps, Shoulders, Forearms.

Equipment

A cable machine

Level

Beginner. See the easier and harder options above.

Workouts that use it

Similar moves

Chest-supported dumbbell row demonstrated on the 3D figure

3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or box

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

Seated one-arm cable row demonstrated on the 3D figure

3D demoSeated one-arm cable rowBeginner · A cable machine

Seated rope high row demonstrated on the 3D figure

3D demoSeated rope high rowBeginner · A cable machine

Dumbbell Incline Row demonstrated on the 3D figure

3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box

Incline ring row demonstrated on the 3D figure

3D demoIncline ring rowBeginner · Gymnastic rings

Browse more

Questions people ask

What muscles does the Seated cable row work?

Mainly the back, with help from the biceps, shoulders and forearms.

What equipment do I need for the Seated cable row?

A cable machine.

Is the Seated cable row good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Supported single-arm dumbbell row.

How do I make the Seated cable row harder?

Progress to the Supported single-arm dumbbell row, or add load, range or slower lowering once your form is solid.