Seated Cable Row
The seated cable row builds back thickness by targeting the mid-back muscles — the rhomboids, mid-traps, and rear delts. Sit at a low pulley station and row the handle to your abdomen.
How to Perform
Sit with a slight bend in your knees and feet braced against the platform.
Keep your torso upright or lean forward slightly at the start, then pull back to perpendicular.
Pull the handle to your lower abdomen, squeezing your shoulder blades together.
Hold the contraction for one second before slowly returning.
Avoid excessive forward lean — your torso should not swing past 10-15 degrees.
Common Mistakes to Avoid
Using excessive body English — rocking back and forth to move the weight.
Rounding the upper back at the stretch position.
Cutting the range of motion short and not squeezing at the top.
Muscle Activation
Variations
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