Machine Seated Cable Row
- Beginner
- Cable
The seated cable row is the benchmark horizontal pulling exercise in any gym. Seated upright with the feet braced on a platform, the lifter pulls a handle from a low cable toward the lower chest, loading the lats, mid-back, and biceps through a full range. The constant cable tension makes the working muscles obvious and the lowering phase controlled.
How to do the Machine Seated Cable Row
- Sit on the machine and brace your feet against the platform with your knees slightly bent.
- Grip the handle, hinge slightly forward, and let the cable pull your arms fully extended.
- Sit tall with a flat back and pull your shoulder blades down and back to set the start position.
- Pull the handle to your lower chest or upper stomach by driving the elbows back behind the body.
- Squeeze the mid-back hard at the top of the pull, pausing for a full beat before reversing.
- Let the handle travel slowly back forward over 2 to 3 seconds, fighting the cable the whole way.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
Why train it
- Builds the lats, mid-back, and biceps with constant cable tension.
- Improves posture by training the muscles that pull the shoulders back.
- Easy to scale for beginners and easy to load for advanced lifters.
Common mistakes
- Rocking the torso back and forth to use momentum, which trains the low back instead of the upper back.
- Pulling the handle to the throat instead of the lower chest, which loses the lat engagement.
- Shrugging the shoulders up at the top, swapping mid-back work for trap dominance.
- Letting the cable rip the arms forward fast and skipping the slow return portion of every rep.
Frequently asked questions
What muscles does the Machine Seated Cable Row work?
The Machine Seated Cable Row trains the back as the main target. Expect the biceps to take some of the load as well.
What equipment do I need for the Machine Seated Cable Row?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Machine Seated Cable Row suitable for beginners?
Yes. The Machine Seated Cable Row is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Machine Seated Cable Row at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Machine Seated Cable Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Machine Seated Cable Row?
Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Machine Seated Cable Row. Pick whichever one matches the equipment in front of you.