Seated Cable Row

The constant tension back builder — builds back thickness with adjustable resistance, lower back support, and continuous muscle tension

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Rhomboids, Rear Delts
Equipment	Cable Machine
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Seat/chest pad: Adjust so cable is at mid-torso height when seated
2. Foot platform: Place feet flat on platform, knees slightly bent
3. Attachment: Select handle (V-bar for neutral, wide bar for overhand, etc.)
4. Starting position: Sit upright, chest up, slight lean forward to grab handle
5. Grip: Grip handle, arms fully extended in front
6. Torso: Sit back to upright position, chest proud
7. Core: Brace core, maintain neutral spine

Equipment Setup

Equipment	Setting	Notes
Cable height	Mid-torso when seated	Horizontal pull angle
Seat position	Feet reach platform comfortably	Knees slightly bent
Chest pad (if present)	Against sternum	Prevents excessive movement
Handle choice	V-bar (standard)	Neutral grip most joint-friendly

Setup Cue

"Feet planted, chest up, arms extended — locked in and ready to row"

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🔄 Execution

The Movement

➡️ Starting Position

What's happening: Arms extended, lats stretched under tension

1. Seated upright, feet on platform
2. Arms fully extended holding handle
3. Chest up, shoulders slightly protracted forward
4. Breathing: Deep breath before pulling

Feel: Stretch in lats, constant cable tension

🔥 Scapula Retraction

What's happening: Shoulder blades initiate the pull

1. First movement: retract shoulder blades together
2. "Squeeze shoulder blades back and down"
3. This begins pulling handle toward you
4. Breathing: Hold breath during pull

Key: Back engages before arms bend significantly

⬅️ Pulling Back

What's happening: Pull handle to torso

1. Drive elbows straight back, close to sides
2. Pull handle to lower chest or upper abdomen
3. Maintain upright torso (minimal lean back, 10-15° max)
4. Keep chest up, shoulders back

Tempo: 1-2 seconds (controlled pull)

Feel: Lats, rhomboids, and upper back contracting hard

🔝 Contracted Position

What's happening: Peak contraction, maximum squeeze

1. Handle touching or near torso (sternum to upper abs)
2. Shoulder blades squeezed together
3. Elbows pulled back behind torso
4. Pause and squeeze (1-2 seconds)

Breathing: Exhale or hold briefly

Avoid: Excessive lean back — this uses momentum, not muscle

➡️ Extending Forward

What's happening: Controlled extension against resistance

1. Slowly extend arms forward, resisting the cable
2. Maintain upright torso position
3. Allow shoulder blades to protract (spread apart)
4. Full arm extension for complete stretch

Tempo: 2-3 seconds (controlled eccentric)

Feel: Lats stretching under constant tension

Key Cues

Primary Cues

• "Chest to the handle" — maintains proper torso position
• "Pull elbows to back pockets" — emphasizes correct pulling path
• "Squeeze shoulder blades together" — activates upper back

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s pull, no pause, 2s extend, no pause
Hypertrophy	2-2-3-0	2s pull, 2s squeeze, 3s extend (max TUT)
Control	2-1-2-1	2s pull, 1s squeeze, 2s extend, 1s stretch

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension — pulling handle back	████████░░ 80%
Upper Back	Scapular retraction — squeezing shoulder blades	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction and stabilization	████████░░ 82%
Rear Delts	Shoulder horizontal abduction	███████░░░ 70%
Biceps	Elbow flexion — assisting pull	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Maintains upright posture, resists extension
Erector Spinae	Supports neutral spine
Forearms	Grip strength

Muscle Emphasis

V-bar (neutral grip): Balanced lat and upper back, most shoulder-friendly Wide overhand grip: Emphasizes upper back, rear delts, lat width Close underhand grip: More lats and biceps, less upper back Rope attachment: Maximum ROM, external rotation at finish

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Excessive lean back	Using torso rocking to move weight	Momentum-based, less muscle tension, lower back stress	Keep torso upright, minimal lean (10-15° max)
No scapula movement	Arms pull without back engagement	Misses upper back development	"Shoulder blades first" cue
Partial ROM	Not extending fully or pulling fully	Less stretch and contraction	Full arm extension to full pull
Shrugging shoulders	Shoulders elevate during pull	Traps takeover, neck stress	"Shoulders down and back"
Pulling too high	Handle to neck or chin	Less lat work, more trap involvement	Pull to sternum or upper abs

Most Common Error

Excessive torso lean — rocking back and forth to move the weight turns this into a momentum exercise rather than a muscle-building movement. Your torso should remain nearly upright with only a slight controlled lean (10-15° forward to back). If you must rock significantly, reduce the weight.

Self-Check Checklist

• Torso stays upright, minimal lean (10-15° range)
• Feet planted firmly on platform
• Shoulder blades retract before arms pull
• Handle pulls to sternum/upper abs, not neck
• Full arm extension on every rep

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🔀 Variations

By Emphasis

Back Width

Variation	Change	Why
Wide Grip Row	Wide straight bar, overhand	Emphasizes upper back width, rear delts
Lat-Focused Row	Slight lean back, pull to lower abs	More lat involvement
Straight-Arm Stretch	Extra stretch at start	Maximizes lat lengthening

Back Thickness

Variation	Change	Why
Close Neutral Grip	V-bar, pull to sternum	Maximum scapular retraction, thickness
Underhand Close Grip	Supinated, narrow	Lower lats, more bicep
Pause Row	3s hold at contraction	Peak thickness development

Unilateral

Variation	Change	Why
Single-Arm Cable Row	One handle, one arm	Fix imbalances, anti-rotation core
Alternating Cable Row	Alternate arms each rep	Core stability, work capacity
Staggered Stance Single-Arm	Standing, one arm	Athletic, functional

Handle Attachments

Attachment	Grip	Primary Benefit
V-Bar (Close Grip)	Neutral	Standard, shoulder-friendly, balanced development
Wide Straight Bar	Overhand	Upper back width, rear delts
Rope	Neutral	Maximum ROM, external rotation
Single Handle	Neutral	Unilateral work
Straight Bar (Narrow)	Underhand	Lats and biceps

Torso Position Variations

Position	Lean Angle	Target
Upright	0-10°	Upper back, rhomboids
Slight Lean	10-15°	Balanced lat/upper back
Controlled Lean	15-20° forward to back	Dynamic, more lat stretch

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% max)	RIR
Strength	3-5	6-8	2-3 min	75-85%	1-2
Hypertrophy	3-4	8-15	90s-2 min	65-75%	2-3
Endurance	2-3	15-20+	60-90s	50-65%	2-3
Technique	3	10-12	90s	50-60%	3-4

Workout Placement

Program Type	Placement	Rationale
Back day	After heavy rows	Accessory horizontal pull
Pull day	Mid-workout	Horizontal pull with constant tension
Upper body	After main lifts	Back accessory work
Full-body	Back slot	Can be primary or accessory

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (various attachments)

Progression Scheme

Progressive Overload

Cable rows respond excellently to progressive overload due to adjustable weight stacks. Add 5-10 lbs when you can complete all sets with 2 reps in reserve and minimal torso lean. Use different attachments to vary stimulus.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Row	Home gym, beginner
Machine Row	Fixed path, very stable
Light Cable Row	Learning pattern

Progressions (Harder)

Exercise	When Ready	Link
Barbell Row	Ready for free weight horizontal pull
T-Bar Row	Heavy loads, different angle
Single-Arm Cable Row	Unilateral strength

Alternatives (Same Goal, Different Movement)

Free Weight

Alternative	Difference
Barbell Row	More stabilization, heavier loads
Dumbbell Row	Unilateral, more ROM

Machine

Alternative	Equipment
Hammer Strength Row	Plate-loaded, fixed path
Chest-Supported Row	Removes lower back entirely

Different Angle

Alternative	Benefit
Pull-Up	Vertical pull pattern
Lat Pulldown	Vertical pull, adjustable

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Torso lean can stress spine	Minimize lean, use chest pad if available
Shoulder impingement	Rowing stress	Use neutral grip, reduce ROM
Bicep tendinitis	Repetitive pulling	Use neutral grip, reduce volume
Wrist pain	Gripping handles	Use neutral grip attachments

Stop Immediately If

• Sharp lower back pain
• Shoulder popping or pain
• Inability to maintain upright posture
• Excessive rocking that can't be controlled

Injury Prevention

Strategy	Implementation
Proper setup	Adjust seat, select appropriate handle
Controlled tempo	No jerking or momentum
Full ROM	Complete extension and contraction
Core engagement	Brace throughout movement

Common Setup Errors

1. Weight too heavy: Leads to excessive lean and momentum
2. Feet not secure: Causes instability, safety risk
3. Cable too high/low: Reduces effectiveness, changes muscle emphasis

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Horizontal Abduction	Full ROM	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low
Scapula	Retraction, Protraction	Full scapular mobility	🟡 Moderate
Spine	Minimal movement (isometric stability)	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can pull elbows behind torso	Shoulder mobility work
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular mobility drills
Thoracic	Adequate extension	Can sit upright with chest up	Foam rolling, thoracic extension

Joint Health Note

Seated cable rows are among the most joint-friendly rowing variations due to the seated position (less lower back stress) and adjustable resistance. The neutral grip option is particularly shoulder-friendly. This is often the best rowing choice for those with back or shoulder concerns.

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❓ Common Questions

How much should I lean back when rowing?

Minimal lean — 10-15° is acceptable. Your torso should remain mostly upright with only a slight controlled lean forward and back through the ROM. Excessive rocking (30°+) turns it into a momentum exercise and reduces muscle tension. If you must lean significantly, the weight is too heavy.

Which handle attachment is best?

V-bar (close neutral grip) is the standard and most shoulder-friendly. Wide overhand bar emphasizes upper back and width. Rope allows maximum ROM and external rotation. Single handles enable unilateral work. Include variety for complete development.

Cable row vs barbell row — which is better?

Both are valuable. Cable rows provide constant tension, are easier to learn, and stress the lower back less. Barbell rows allow heavier loads and require more full-body stabilization. Use cable rows as a beginner or for accessory work; use barbell rows for maximum strength.

Where should I pull the handle to?

Pull to your sternum (mid-chest) or upper abdomen. Pulling to your neck or chin reduces lat involvement and overworks the traps. Pulling to your lower abdomen/hip emphasizes lats more. Experiment to find what best targets your goals.

Should I use a chest pad if the machine has one?

Yes, if available. A chest pad helps maintain consistent torso position, prevents excessive lean, and provides feedback for stability. However, don't rely on it completely — still engage your core to stabilize yourself.

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📚 Sources

Biomechanics & Muscle Activation:

• Lehman, G.J. et al. (2004). Muscle Recruitment Patterns During Rowing — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Stronger by Science — Tier B

Technique:

• Renaissance Periodization Rowing Guide — Tier B
• AthleanX Cable Row Technique — Tier C

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For Mo

When to recommend this exercise:

• User has lower back concerns (safer than barbell rows)
• User is a beginner learning horizontal pulling
• User wants constant tension for hypertrophy
• User has access to cable machine

Who should NOT do this exercise:

• No access to cable machine → Suggest Band Row or Dumbbell Row
• Wants maximum strength development → Suggest Barbell Row
• Acute shoulder injury → May still work with neutral grip and reduced ROM

Key coaching cues to emphasize:

1. "Stay upright — minimal lean back"
2. "Shoulder blades back first, then pull"
3. "Pull to sternum, elbows back"

Common issues to watch for in user feedback:

• "Using too much lean" → Weight too heavy, reduce load
• "Not feeling back" → Emphasize scapula retraction, check handle height
• "Lower back fatigue" → Reduce lean, engage core more

Programming guidance:

• Pair with: Vertical pull (lat pulldown), chest press
• Works well with: Supersets with chest exercises (push/pull)
• Typical frequency: 2-3x per week

Progression signals:

• Ready for more weight: All sets completed with 2 RIR, stable torso
• Ready for barbell rows: Strong cable row, wants more challenge

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Last updated: December 2024