Cable Seated Row
Expert Advice
Keep your chest up and shoulders back to prevent rounding of the back and ensure proper engagement of the back muscles.
How-to-do Steps
- Sit down at a cable row station and place your feet on the footrests with knees slightly bent.
- Grab the handle using an overhand grip and sit back with your arms extended.
- Pull the handle towards your waist while squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable 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
Shoulders15%
Lats40%
Traps25%
Secondary
Biceps10%
Forearms10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Seated Row work?
Cable 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 Seated Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Seated Row suitable for beginners?
Cable Seated Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
