Cable Front Seated Row

Expert Advice

Keep your torso stationary throughout the exercise and avoid leaning back as you pull. Focus on driving your elbows back and squeezing your shoulder blades together to fully engage the back muscles.

How-to-do Steps

Attach a straight or V-bar to the low pulley of a cable station.
Sit down on a bench facing the machine with your feet flat on the floor.
Lean forward slightly to grasp the bar with both hands.
Sit back with a straight back, engaging your core.
Pull the bar towards your waist, keeping your elbows close to your body.
Squeeze your shoulder blades together at the end of the movement.
Slowly extend your arms back to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Cable Front Seated Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders25%

Lats25%

Traps25%

Secondary

Biceps15%

Forearms10%

Equipment

Cable

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Cable Front Seated Row work?

Cable Front Seated Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.

How many sets and reps should I do for Cable Front Seated Row?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Cable Front Seated Row suitable for beginners?

Cable Front Seated Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.