Cable Seated Row
oec:cable-seated-row
A seated cable pull targeting the latissimus dorsi, middle back, and elbow flexors.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Seated Cable Row, Cable Low Row, Low Pulley Row, Long-Pulley Row, Long-Pulley (low Row), Rowing seated, narrow grip, cable row, seated row, low row
How to do it
Setup
- Sit on the bench facing the low pulley and place your feet securely on the footrests with knees slightly bent.
- Hinge slightly forward at the hips to grasp the handle, then sit upright with an erect spine, braced core, and arms fully extended.
Movement
- Initiate the pull by retracting your shoulder blades and driving your elbows straight back alongside your ribcage.
- Pull the handle firmly toward your lower abdomen while keeping your torso upright and stationary.
- Pause briefly at peak contraction, squeezing your shoulder blades together.
- Control the weight back under tension until your arms are fully extended and shoulders protracted forward slightly.
Breathing
Exhale as you pull the handle into your abdomen, and inhale as you return the weight stack.
Cues
- Lead with the elbows, not the hands.
- Chest proud and shoulders down.
- Keep the torso stable; do not swing.
Common faults
- Swinging the torso backward and forward to generate momentum.
- Keep your hips locked and maintain a stationary, upright spine throughout the movement.
- Shrugging the shoulders up toward the ears during the pull.
- Depress your scapulae and keep your traps relaxed before driving the elbows back.
- Rounding the lower back when reaching forward.
- Maintain a neutral spine and stop reaching forward once your arms are fully extended.
Safety
- Avoid hyperextending the lumbar spine under heavy loads.
Muscles
Joints
- Shoulder: Extension
- Shoulder blade: Retraction, Downward rotation
- Elbow: Flexion
- Lumbar spine: Isometric stabilization
Details
- Movement
- Horizontal pull, Pull
- Modality
- Hypertrophy, Strength
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine or Selectorized machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- regression of Barbell Bent-Over Row
- substitute for Machine Seated Row
- substitute for Chest-Supported Dumbbell Row
- substitute for Barbell Bent-Over Row
- substitute for T-Bar Row
Sources
- wger: Long-Pulley (low Row), by wger.de (CC-BY-SA-3.0)
- wger: Rowing seated, narrow grip, by wger.de (CC-BY-SA-3.0)
- wger: Seated Cable Row, by Franpol (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.