How to do the Seated Cable Row
- Sit tall with your feet braced and knees slightly bent.
- Draw the handle toward your lower ribs by pulling your elbows back.
- Extend your arms slowly while keeping your torso steady.
Common mistakes
- Rocking back to complete each pull.
- Shrugging at the end of the row.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Machine Row · Machine
- One-Arm Dumbbell Row · Dumbbells
- Resistance Band Row · Resistance bands
Frequently asked questions
What muscles does the Seated Cable Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, forearms.
How many reps should I do for the Seated Cable Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Seated Cable Row?
Compare the setup and equipment for these alternatives: Machine Row, One-Arm Dumbbell Row, Resistance Band Row.