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Strength Training · Bodybuilding

Seated Cable Row

The seated cable row is a horizontal pulling exercise that trains your back and assists arm strength. You pull a close-grip handle toward your lower ribs while sitting upright.

  • Beginner
  • Compound
  • Low injury risk
  • Rest 1 min 30 sec
Video by Andrew Kwong (DeltaBolic) on YouTube

How to do it

  1. Attach the close-grip handle to the low cable.
  2. Sit on the bench with your feet on the footplates and knees slightly bent.
  3. Grasp the handle with your palms facing each other.
  4. Position your torso upright with your arms extended in front of you.
  5. Pull the handle toward your lower ribs.
  6. Extend your arms to return the handle under control.

Form cues

  • Keep your elbows near your sides
  • Keep your wrists straight
  • Breathe out as you pull

Common mistakes

  • Rocking backward to pullKeep your torso still so the pull comes from your arms and back rather than momentum.
  • Rounding forward during the returnLet your shoulder blades slide forward around your ribs without curling your spine.
  • Shrugging toward your earsKeep your shoulders away from your ears throughout the pull.

Safety

Excessive weight or abrupt pulls can strain your shoulders or lower back. Fatigue increases the chance of losing control as the cable pulls you forward.

  • Check that the weight-stack pin and handle clip are fully secured.
  • Use a light warm-up set before increasing the load.
  • End the set when you can no longer control the return.
  • After your final rep, move closer to the pulley until the weight stack rests before releasing the handle.

If sitting unsupported or pulling causes shoulder or lower-back pain, choose a supported version or seek advice from a physiotherapist.

Muscles worked

Front
Back

Primary muscles

  • Lats
  • Traps

Secondary muscles

  • Biceps
  • Rear Delts

Equipment

  • Close-Grip Row Handle
  • Lat Pulldown / Low Row Station

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min 30 sec

Choose a weight that leaves you able to complete about two more clean reps at the end of each set.

Variations

Easier

Harder

Workout plans with Seated Cable Row

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan