What It Works

The cable seated row trains the mid-back and lats with constant tension from the cable. Sitting gives you a stable base so you can focus on pulling the handles toward your body.

In everyday life this is the same pattern you use when you pull something toward your midsection — closing a heavy door, starting a pull-start engine, or drawing a child in for a hug.

How to Perform

Sit tall on the seated row station with your feet on the platform and a slight bend in the knees. Grab the handle and sit up so there is tension on the cable before you start. Keep your chest proud and your shoulders down.

Pull the handle toward your lower ribs or upper abdomen by driving the elbows back. Squeeze the shoulder blades together at the end. Return under control until the arms are long — don’t let the weight yank you forward.

Setup & Movement – Quick Bullets

• Sit tall, feet on the platform
• Start with tension on the cable
• Chest proud, shoulders down
• Pull the handle toward the lower ribs
• Drive the elbows back
• Squeeze the shoulder blades
• Controlled return — no slamming

Common Mistakes

The most frequent issues are rocking the torso to finish the pull, shrugging the shoulders, rounding the upper back, and letting the cable yank you forward on the return.

Watch Out For

• Rocking or leaning back to finish
• Shrugging the shoulders
• Rounding the upper back
• Losing control on the return

Quick Fixes

• Stay tall the entire set
• Think “elbows back,” not “hands to stomach”
• Keep the shoulders down
• Own the return

Key Cue

Stay tall. Elbows back.

The cable rewards a smooth pull. If you have to lean back to finish, the weight is too heavy.

Scaling

Easier: Use a lighter stack or a closer-grip handle if it feels more comfortable.

Harder: Add a pause at the squeeze or slow the return.