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§ L · Exercises · BackUpdated 6/2026

Seated Cable Row

Builds your back and improves shoulder blade control. A stronger back supports good posture and stronger pulling movements.

Muscle group
Back
Equipment
Cable
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Sit at the seated cable row station, place your feet firmly on the footrests, maintain a neutral spine, and brace your core.

  2. 02

    Grip the V-handle with your arms straight and position yourself so the weight stack is lifted while keeping your shoulders down.

  3. 03

    Pull the handle toward your lower abdomen with your elbows close to your body, and pull your shoulder blades back together without leaning backward.

  4. 04

    Pause briefly at the contracted position and feel the movement in your back, not your arms.

  5. 05

    Lower the handle back under control, allow your shoulder blades to move forward in a controlled manner, and maintain a neutral spine throughout the movement.

Beginner's guide

§ 03 · Guide
What it works

Builds your back and improves shoulder blade control. A stronger back supports good posture and stronger pulling movements.

What it should feel like

You should feel it in your lats and upper back, not mostly in your hands or biceps. Keep your shoulders down.

Most common mistake

A common mistake is leaning back and using momentum. Row with your back, keep your chest up and control the movement.

How to get started at the gym

§ 04 · SisuLift

Seated Cable Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your chest up and avoid overextending your lower back by leaning backward. Adjust the weight so you can use a full range of motion and control the lowering phase.

A great foundational exercise for building back thickness and improving shoulder blade control with cable resistance.

More exercises: Back

§ 06 · Same muscles

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