Seated Cable Rows

Instructions

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Seated Cable Rows work?

Seated Cable Rows primarily targets the Middle Back. It also engages the Biceps, Lats, Shoulders as secondary muscles. This makes it an effective strength exercise for building middle back development.

What equipment do I need for the Seated Cable Rows?

You will need a cable to perform the Seated Cable Rows. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Seated Cable Rows suitable for beginners?

Yes. The Seated Cable Rows is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Seated Cable Rows a compound or isolation exercise?

The Seated Cable Rows is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Seated Cable Rows?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated Cable Rows?

Good alternatives include the Alternating Kettlebell Row, Alternating Renegade Row, Bent Over Barbell Row. These exercises target similar muscle groups (Middle Back) and can be substituted based on available equipment or training preference.

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