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cable horizontal pull Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Seated Cable Row
Primary Muscles: upper back, lats
Secondary Stabilisers: biceps, rear deltoid, erector spinae
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Sit tall with feet braced on the footplates and a slight bend in your knees.
- Keep your torso vertical rather than swinging backward with momentum.
- Pull the handle to your lower abdomen while retracting your shoulder blades.
- Let your shoulders protract slightly at the front while keeping your lower back neutral.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Chest-Supported Machine Row
machine • beginner • Rest 90s
Same movement pattern Easier setup
Incline Chest-Supported Dumbbell Row
dumbbell • beginner • Rest 90s
Same movement pattern Easier setup
Single-Arm Dumbbell Row
dumbbell • beginner • Rest 90s