Back
The main area this variation is designed to train.
Exercise guide
Seated Cable Rows
Learn how to do the Seated Cable Rows exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms, Shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Seated Cable Rows
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutBeginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
View workoutPull Day Workout
A pull day built around back thickness, back width, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown is a beginner strength that mainly trains your back using cable.
View exerciseKneeling High Pulley Row
Kneeling High Pulley Row is a beginner strength that mainly trains your back using cable.
View exerciseKneeling Single-Arm High Pulley Row
Kneeling Single-Arm High Pulley Row is a beginner strength that mainly trains your back using cable.
View exerciseOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner strength that mainly trains your back using cable.
View exerciseFAQ
Common questions about Seated Cable Rows.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Seated Cable Rows work?
Seated Cable Rows mainly works the back. It can also involve arms, shoulders depending on your setup and range of motion.
Is Seated Cable Rows beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Seated Cable Rows?
You will usually need Cable for this variation.
How should I progress Seated Cable Rows?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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