The Seated Cable Row

The Seated Cable Row


seated row


The seated cable row is a pulling exercise that works the back muscles in general, particularly the rhomboids, latissimus dorsi, teres major, and middle trapezius. It also works the forearm muscles and the biceps. It is an excellent all round compound exercise for developing the middle back.

In this video Gemma demonstrates the technique for performing the seated row exercise.

Muscles Trained 


  • Rhomboids
  • Latissimus Dorsi
  • Teres Major
  • Middle Tarpezius
  • Biceps


Today we will go over the seated cable row, we use this to strengthen the back and arms. More specifically the latissimus dorsi, rhomboids and the scapular retractors. It can also be used to work the elbow flexors like biceps brachii.

We have Gemma here today who is going to perform a couple of repetitions for us. You can see her feet are set up on the pegs, straight back and pulling into her stomach. It’s important to keep the chest out and the shoulders back with a tall neutral spine as Gemma was doing.


Common Error

One common error which is seen with this exercise is a rounding of the shoulders and the back. Gemma will demonstrate this for us. We don’t want to do this as we are not activating our back muscles as we are using all arms.

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