Exercise guide · evidence-graded

Cable Row

The seated cable row is a horizontal pull in which you sit with your feet braced and row a handle from a low pulley to your torso. It trains the lats, mid-back and rear shoulders, and the cable keeps them under tension from the full reach to the squeeze at the finish.

Also called: Seated Cable Row, Low Row, Cable Seated Row, Horizontal Cable Row · Equipment: cable · Pattern: pull

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How to do it

Step by step

  1. Attach a close-grip handle (palms facing each other) to the low pulley and set the weight on the stack.
  2. Sit on the seat with your feet flat on the platform and your knees slightly bent. Reach forward and take the handle.
  3. Sit back until your torso is upright and your arms are straight, with the weight lifted clear of the stack. Keep your chest up.
  4. Pull your shoulder blades back, then drive your elbows back close to your sides until the handle reaches the bottom of your ribcage.
  5. Squeeze your shoulder blades together for a moment with your torso still upright.
  6. Let the handle travel forward under control until your arms are straight and your shoulder blades reach forward, keeping your back straight.
  7. After the last rep, lean forward slightly from the hips and let the handle return until the weight rests on the stack.
Coaching cues
  • Elbows back to your sides
  • Sit tall, torso stays upright
  • Full reach forward, then shoulder blades back
  • Squeeze at the finish
  • Chest up through every rep

In VALDA, these cues are one tap away on the exercise while you train.

Muscles worked

What it trains

MuscleRoleEvidence
Latissimus dorsiPrime moverB
Trapezius: middlePrime moverC
RhomboidsSecondaryC
Posterior deltoidSecondaryC
Biceps brachiiSecondaryC
BrachialisSecondaryC
Trapezius: lowerSecondaryD
Erector spinaeStabiliserC
Forearm flexorsStabiliserD

Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.

Common faults

What goes wrong, and the fix

Rocking the torso back to heave the weight

Fix: Keep your torso upright and still, and move only your arms and shoulder blades.

Rounding forward at the reach

Fix: Let your arms and shoulder blades reach forward while your chest stays up.

Pulling with the hands first

Fix: Start each rep by pulling your shoulder blades back, then drive the elbows.

Shrugging the shoulders up

Fix: Keep your shoulders down away from your ears as your elbows travel back.

Short, fast reps

Fix: Reach until the arms are straight and pause briefly with the handle at your ribs.

Elbows flaring wide with a close handle

Fix: Keep your elbows close to your sides and drive them straight back.

Programming

What the research says

Muscle growth · first choiceRehab & prehab · first choiceGeneral fitness · first choiceEndurance · first choiceStrengthSport performanceFat loss & conditioning

  • Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are hard, and that taking sets to true failure adds only a trivial-to-small benefit. Cable rows are commonly done for about 8–15 reps.
  • Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Many programmes pair a row with a vertical pull to cover the back.
  • Range of motion — Meta-analyses find full range of motion gives greater strength gains than partial range, and equal or greater growth. A full reach and a full squeeze are common practice.
  • Machines and cables — A meta-analysis found free-weight and machine training give similar muscle growth, with strength gains specific to the equipment trained on.
  • Rest — In trained lifters, rests of about 3 minutes between sets have produced greater strength and size gains than 1-minute rests.
Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the cable row in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.