Seated Cable Row
Upper BackCableBeginner
The constant tension back builder. Perfect range, no lower back risk, hard to mess up.
Muscle worked
Upper Back, Lats
Equipment
Cable
Difficulty
Beginner
Time per set
30-45s
How to perform
Step by step, every rep
01
Set up
Sit on the bench, feet on the platform, slight bend in the knees. Grab the handle.
02
Start position
Sit tall. Arms straight. Slight forward lean of about 5 degrees to start. Shoulders relaxed.
03
Pull and set the back
Pull shoulders down and back as you start the row. Elbow drives back, not up.
04
Row to the belly
Bring the handle to your lower ribs. Elbows stay close to the body.
05
Squeeze
At the top, squeeze your shoulder blades together for a beat. Feel the upper back work.
06
Return with control
Let the cable pull you into a light forward stretch. Arms fully extended. Then pull again.
Common mistakes
Avoid these
✕
Swinging the torso back
Momentum moves the weight, back doesn't work through range. Fix: Torso stays near vertical. Let the arms and back do the work.
✕
Rowing with just the arms
Biceps burn out, lats barely work. Fix: Lead with the elbow pulling back. Think elbow to back pocket.
✕
Rounding the lower back at stretch
Lumbar spine under load, not what we want. Fix: Stay tall. Let the shoulders reach forward at stretch, but don't round the spine.
✕
Rushing the reps
You miss the stretch and the squeeze. Fix: 2 seconds on the way back, 1 second squeeze at the top, 2 seconds on the return.
Progressions
Scale it up or down
Make it easier
- Machine row with chest support
- Light cable row focused on stretch
- Single arm cable row for better feel
Make it harder
- Pause row: 2 seconds hold at the top
- Wide grip cable row for upper back emphasis
- Standing cable row (more core work)
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90s | Heavy. Strict form. |
| Build Muscle | 3-4 | 8-12 | 60-75s | Moderate. Peak contraction. |
| Build Endurance | 2-3 | 12-15 | 60s | Lighter. Chase the pump. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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