Back Beginner

Seated Cable Row

  • Lats
  • Upper Back
  • Biceps
  • Rear Delts

Cable · Machine

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Sit at a low cable row station with feet supported and knees slightly bent.

  2. Take the handle and sit tall with your arms reaching forward.

  3. Pull the handle toward your lower ribs, allowing the shoulder blades to move together.

  4. Reach forward again under control without collapsing your torso.

Key cues

  • Keep the chest comfortably tall.
  • Let your shoulder blades move.
  • Finish with elbows beside the torso.

Common mistakes

  • Rocking far backward on each pull.
  • Shrugging the shoulders.
  • Slamming the weight stack between reps.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.