Seated Cable Row Mistakes to Avoid
Excessive body rocking — leaning way forward and back to move the weight. Keep your torso mostly upright. A slight lean is OK, big swings are not.
Pulling with arms only — if your biceps burn more than your back, you're arm-pulling. Drive elbows back and squeeze shoulder blades.
Rounding the back on the stretch — when you extend forward, keep your spine neutral. Don't hunch over.
Not squeezing at contraction — just yanking the handle and releasing. Hold the back squeeze for a full second every rep.
Seated Cable Row Muscles Worked
The seated cable row targets the mid-back — latissimus dorsi, rhomboids, and middle trapezius — with assistance from the biceps, rear deltoids, and forearms. The constant cable tension makes it effective through the full range of motion.
Seated Cable Row FAQ
What grip should I use on cable rows?
V-bar (narrow neutral) is the default for balanced back activation. Wide bar hits the rear delts and rhomboids more. Rope allows peak contraction. All are effective — rotate between them.
Seated cable row vs barbell row?
Cable row provides constant tension and back support, making it easier to isolate the back. Barbell row allows heavier loads and demands more core stability. Use both — barbell for strength, cable for isolation.
Should I lean forward on cable rows?
A slight forward lean (10-15°) at the start increases the stretch. Don't rock dramatically back and forth. The movement should come from the arms and shoulder blades, not torso momentum.
How much should I cable row?
A good benchmark is roughly your bodyweight for 8-10 reps. Beginners typically start at 40-60% of bodyweight. Focus on form and squeeze before adding weight.