Cable Seated Row (normal grip)
The seated cable row is a back-thickness builder that keeps constant tension on the lats and rhomboids without straining the lower back the way free-weight rows can.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3-4 sets · 10-12 reps
Muscles worked
Rhomboids, Lats, Mid-traps, Rear delts, Biceps
A seated cable row using a straight bar and overhand grip, building back thickness with a controlled, joint-friendly pulling motion.
How to do it
- Sit at the row station with knees slightly bent and feet braced on the platform.
- Grip the bar with an overhand grip and sit tall with a flat back.
- Pull the bar to your torso, driving your elbows back past your ribs.
- Squeeze your shoulder blades together at the end of the pull.
- Extend your arms fully and let your torso return to the start without rounding.
Coaching tips
- Keep your torso mostly still — a small forward lean on the reach is fine, but avoid big rocking.
- Pause for a beat at full contraction to maximize the squeeze.
- Don't hyperextend your lower back at the top of the pull to gain extra range.
Common mistakes
- Rocking the torso back and forth to use momentum instead of the back muscles.
- Shrugging the shoulders up toward the ears during the pull.
Frequently asked questions
What grip attachment is best for seated rows?
A straight bar (normal, overhand grip) emphasizes the upper back; a V-bar or neutral grip handle shifts more work to the lats.
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