Seated Cable Row
A seated cable pull with a close V-bar handle that trains the lats and middle back.
BeginnerCompoundCableBackLatsPull
Last updated: October 31, 2026
Exercise Profile
- Target Muscle
- Latissimus Dorsi, Rhomboids, Middle Trapezius
- Body Part
- Back
- Equipment
- Seated Cable Row Machine, V-Bar Handle
- Category
- Compound
- Skill Level
- Beginner
- Movement
- Horizontal Pull
- Also Known As
- Cable Seated Row, Seated Row, Low Cable Row, Close-Grip Seated Cable Row
- Est. Calories
- 2–4 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The seated cable row trains the lats and middle back. Sit with your feet on the plates and knees slightly bent, hold a V-bar with straight arms, then pull it to your upper stomach while sitting tall and squeezing your shoulder blades together. Return slowly. Use 3 sets of 8 to 12 reps.
How to Do the Seated Cable Row
- 1
Sit and set your feet
Sit on the bench and place your feet on the foot plates with your knees slightly bent.
- 2
Grab the V-bar
Lean forward from your hips with a flat back and grab the V-bar, palms facing each other.
- 3
Start with arms reaching
Hold the handle with straight arms, letting your shoulders reach forward and your torso lean slightly forward, back still flat.
- 4
Row to your upper stomach
Sit tall as you pull the handle to your upper stomach, keeping your elbows close to your body. Squeeze your shoulder blades together and pause for a second.
- 5
Return slowly
Straighten your arms over 2–3 seconds and let your shoulders reach forward again, then repeat.
What Muscles Does the Seated Cable Row Work?
Primary
- Latissimus Dorsipulls the upper arms back toward the body.
- Rhomboidspull the shoulder blades together at the end of the row.
- Middle Trapeziuspulls the shoulder blades together and holds them steady.
Secondary
- Posterior Deltoidassists in pulling the arms back.
- Biceps Brachii and Brachialisbend the elbows during the pull.
- Erector Spinaehold your back straight while you sit and row.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 8–12 | 90 sec |
| Strength | 3–5 | 6–8 | 2 min |
| Endurance | 2–3 | 15–20 | 45–60 sec |
| Beginner | 2–3 | 10–12 | 90 sec |
Common Mistakes That Reduce Results
✕
Leaning Back to Pull
Throwing your torso backward uses body weight and stresses the lower back. Stop when you are sitting upright and let your arms and back finish the pull.
✕
Rounding the Lower Back
Reaching forward is fine, but the movement should come from your hips with your back flat, not from slumping.
✕
Pulling Only with the Arms
Bending your elbows without moving your shoulder blades leaves the back underworked. Finish each rep by squeezing your shoulder blades together.
✕
Shrugging
Lifting your shoulders toward your ears shifts work to the upper traps. Keep your shoulders down.
✕
Letting the Stack Snap Back
Releasing the handle fast loses control. Return over 2–3 seconds.
Tips for Better Results
✓
Avoid a Backward Lean
ACE's seated row instructions advise avoiding any backward lean during the pull to reduce stress on the lower back.
✓
Think Elbows Back
Driving your elbows past your sides keeps the work in your back rather than your arms.
✓
Choose Your Start Position
The demonstration lets the shoulders reach forward at the start for a longer range. Some coaches prefer staying upright with the shoulders back the whole time. Both are used; keep your lower back flat either way.
✓
Keep the Same Handle
Changing from a V-bar to a wide bar or rope changes your grip and elbow path, so use the same handle when you track progress.
Modifications and Progressions
▼ Easier
Resistance Band Seated Row
A band looped around your feet gives light resistance for learning the movement at home.
▼ Easier
Chest-Supported Machine Row
The chest pad holds your torso still, so you can focus on the pull.
▲ Harder
Single-Arm Seated Cable Row
Rowing one side at a time adds a rotation challenge and lets each side work alone.
▲ Harder
Seated Cable Row with 2-Second Pause
Hold the handle against your stomach for 2 seconds on every rep.
Seated Cable Row Alternatives
Barbell Bent-Over Row
Latissimus Dorsi, Rhomboids, Middle Trapezius 
Dumbbell One-Arm Row
Latissimus Dorsi Frequently Asked Questions
Should I lean forward at the start?
It is optional. A small lean from the hips with a flat back lets your shoulders reach forward, as in the demonstration. Sit upright as you pull and don't lean back past vertical.
Where should I pull the handle to?
To your upper stomach or lower ribs, with your elbows close to your body.
V-bar or wide bar?
Both train the back. A V-bar keeps your elbows close to your sides, while a wide bar lets your elbows move out away from your body.
Seated cable row or bent-over row?
The seated cable row supports your lower body and keeps tension steady, while the bent-over row also trains you to hold a hip hinge. Many programs use both.
Why does my lower back hurt?
Common causes are rounding your lower back or leaning far back to move the weight. Lower the weight and keep your back flat.
Sources
- American Council on Exercise (ACE). Seated Row (machine) — Exercise Library. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/168/seated-row
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.