Seated Cable Rows

Seated cable rows target mid-back density through retraction in horizontal pulls, refining mechanics for sports like kayaking or everyday posture. They offer seated stability for focused isolation with proper seated cable row form. This exercise complements vertical pulls ideally.

Seated Cable Rows

📋 How to Do?

  1. Sit at cable row, feet braced, grip handle neutral.
  2. Pull to mid-torso, squeezing blades, elbows close.
  3. Pause, exhale; extend arms controlled.
  4. Keep torso upright. 3 sets of 10-15 reps.

Anchor feet securely on the platform for seated cable rows, upholding torso upright to ease lower back load. Squeeze blades without forward rounding to engage mid-back safely. Initiate with warm-up pulls to lubricate scapula movement.

💪 Working Muscles

Primary: Rhomboids (scapular retraction to pull elbows back); Latissimus Dorsi (horizontal shoulder extension); Secondary: Trapezius (mid fibers for blade squeeze); Biceps Brachii (elbow flexion); Posterior Deltoids (rear shoulder pull assistance)

Equipment Needed: Cable row machine, handle attachment

Difficulty: Intermediate

✨ Benefits

Seated cable rows forge mid-back density for rounded development, countering forward slumps to bolster posture in desk-bound routines. They refine rowing strokes for athletic transfer. High-rep sets also amp endurance and metabolic flow.

🔥 Burned Calories

Burns Approx. 60-80 kcal per 10 min at moderate intensity

Metabolic Impact: Moderate, focused on horizontal pulls

Common Mistakes

  1. Leaning back with each rep, relying on body swing instead of back pull.
  2. Shrugging shoulders up, targeting traps over mid-back.
  3. Not fully extending arms, shortening range and limiting stretch.

Related Exercises

Bent-Over Rows Pull-Ups Lat Pulldowns Chest-Supported Rows Farmer's Walk