The Best Seated Row’s – Do’s and Don’ts

The Best Seated Row’s – Do’s and Don’ts


seated row


Developing the muscles of the back and forearms, the seated row is a great exercise for a beginner but is also an exercise commonly used by experienced trainers. As an excellent all round compound exercise for developing mainly the middle back it also works the arms as well.

Here we will demonstrate the proper technique performing the seated row exercise.

Muscles Trained 


  • Back Muscles
  • Rotator Cuff Muscles
  • Elbow Flexors


  • Glutes
  • Hamstrings
  • Adductors


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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