Seated cable row: how to do it.
The seated cable row is the lab version of the barbell row: seated, low cable, pulling toward your abdomen with your lower back basically along for the ride. The constant tension of the cable makes it perfect for racking up quality back volume even on days when deadlifts and barbell rows would be too much.
Starting position
- Sit down with your feet on the platform and knees slightly bent: never locked out.
- Grab the V-bar (or whatever handle you're using) and lean back until your torso is vertical, arms extended toward the stack.
- Chest out, shoulders down, spine neutral: this is the position that won't change from here on.
Proper form
- Pull the handle toward your belly button starting from the shoulder blades: they retract first, then the elbows follow, staying close to your sides.
- Your torso stays vertical and still: the pull comes from the arms and back, not the hips.
- Bring the handle to touch your abdomen, chest out, and squeeze your shoulder blades for a beat.
- Let the weight travel back over 2-3 seconds, letting your shoulder blades protract forward as your arms extend.
- Start the next rep without letting the cable drag you forward: the load should never win against your position.
When to inhale, when to exhale
Exhale as you pull toward your abdomen, inhale as you control the return. The constant tension of the cable pairs well with a steady breathing rhythm.
Mistakes to avoid
The "rowing boat" version of the seated cable row uses your lower back to move the weight and cuts the lats' workload down to a fraction. The torso stays vertical: if you need to rock, the load is too heavy.
With shoulders hiked up, you're working your upper traps and neck instead. Before every pull, shoulders down: elbows point back, not up.
Letting the handle fly forward wastes the best part of the exercise and jerks the shoulder joint. Always control it, especially in the last part of the range.
DAWT tip. At the end of the pull, try to "show your chest to the cable": this simple cue straightens your torso, squeezes your shoulder blades, and fixes half the exercise on its own.
Variations and alternatives
Quick answers
Which handle should you use for the seated cable row?
The V-bar with a neutral grip is the classic choice: elbows tucked and maximum emphasis on the lats. The straight bar with a pronated grip brings in more traps and rear delts. Switching between them over time is an advantage, not a compromise.
Can the seated cable row replace the barbell row?
During periods when your lower back is already heavily taxed (deadlifts, heavy squats), yes, and it's a solid choice. Long term, though, the barbell remains irreplaceable for the progressive overload it allows.
Related exercises
How much should you load on this exercise?
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