Which muscles does the seated cable row work?

The seated cable row mainly works your back and lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the seated cable row in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Seated Cable Row: how to do it and muscles worked

The seated cable row mainly works your back and lats, with help from your biceps. You need a cable machine.

Muscles worked

Main

Helping

Biceps

How to do the seated cable row

1
Sit at the cable row station with feet on the footplates and knees slightly bent. Grab the handle, sit tall with a flat back and arms straight.
2
Pull the handle to your lower belly, driving your elbows back and squeezing your shoulder blades together. Return slowly until your arms are straight.
3
Breathe out as you pull and in as you return, taking about two seconds. Keep your torso upright and still.

Form tip: Do not rock your torso back and forth to move the weight, and do not shrug your shoulders.

Common questions

Which muscles does the seated cable row work?: The seated cable row mainly works your back and lats. It also involves your biceps.
What equipment do I need for the seated cable row?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the seated cable row in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.