Seated Cable Row

Seated Cable Row Basics

Primary muscles worked: Rhomboids, Middle Trap

Synergist Muscles: Lats, Erector Spinae, Biceps

Mechanics: Compound

Equipment: Cable Tower with Elongated Seat

How To Perform The Seated Cable Row

• To perform the seated cable row, sit on the elongated seat of seated cable row machine. A double hand attachment should be utilized for this exercise.
• Make sure your feet are firmly placed on the footholds. Your legs should almost be in full extension with a slight bend at your knees.
• Grab the hand attachment so that your palms face each other.
• Now, sit straight up with your arms fully extended toward the tower.
• Next, begin to pull the weight towards your chest. This is done by bringing your shoulder blades back together and bending at the arms until your elbows are directly to the side of the athlete.
• Once this position is reached, you may return the arms to full extension.
• Continue to move the weight close to and away from your body until the desired number of repetitions are completed.

Seated Cable Row Tips

• Do not lean backward to help you pull the hand attachments toward your body. This will reduce the effectiveness of the exercise by allowing your body weight to overcome the resistance.

Seated Cable Row and Sports Application

The seated cable row can readily be seen in the motion of rowing during a crew event. The benefits of the seated cable row go beyond just the sport of crew. The seated cable row greatly improves back strength, especially in the under-utilized rhomboids and middle trapezius. Strengthening of these muscles can prevent shoulder injury by improving scapular movement and function.