Seated Cable Row
How to do it
- Sit at the station, feet on the plates, knees slightly bent.
- Grip the handle and sit tall - shoulders back, chest up, back straight.
- Pull the handle to your stomach, driving your elbows straight back past your ribs.
- Squeeze your shoulder blades together at the end.
- Let it return until your arms are straight and you feel the stretch, without rounding forward or rocking your torso.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 90%
- Rear delts 70%
- Biceps 45%
- Lats 35%
- Forearms 30%
Other ways to train this
-
Barbell Row
-
Dumbbell Row
-
Machine Row
-
T-Bar Row
-
Chest-Supported Row
-
Inverted Row
-
ISO-Lateral Low Row
-
Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage