Seated cable row

A controlled strength exercise for upper back, lats and biceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Select a light load, secure the attachment and sit with feet supported and knees slightly bent.
2. Keep your torso steady and pull the handle toward the lower ribs, bringing elbows alongside the body.
3. Let the arms extend slowly without rounding forward or letting the stack crash.

Muscles involved

Upper back, lats and biceps.

Common mistake to avoid

Avoid rocking backward to move the weight.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Supported dumbbell row
• Lat pulldown
• Chest-supported machine row
• Assisted pull-up

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