Exercise guide
Seated cable row
Works your upper back and lats, with help from your rear delts and biceps. Cable machine. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesupper back and lats
Helpersrear delts and biceps
EquipmentCable machine
LevelBeginner friendly
In your plan3 sets of 8-12 reps
Rest1 minute 30 seconds
How to do it
- Sit with your feet on the plates, knees slightly bent, holding the handle.
- Sit tall with your chest up; don’t rock back and forth.
- Pull the handle to your stomach, squeezing your shoulder blades together.
- Let your arms go straight for 2 seconds, feeling a stretch across your back.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the seated cable row in a plan
built around you.
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No card needed. 18+ only.