The seated cable row builds mid-back thickness and improves posture by strengthening the muscles that retract the shoulder blades. It is a staple horizontal pulling movement.
Muscles worked
Primary: Rhomboids, Middle trapezius, Latissimus dorsi.
Secondary: Biceps, Rear deltoids.
Equipment: Cable machine · Difficulty: Beginner.
How to do the seated cable row
- Sit with feet on the platform, knees slightly bent, and grab the handle.
- Sit tall with a neutral spine and arms extended, feeling a stretch in your upper back.
- Pull the handle to your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- Hold the squeeze for a moment.
- Extend your arms forward under control to the starting stretch. That is one rep.
Common mistakes to avoid
- Heaving backward with the lower back to move the weight — keep the torso fairly upright and stable.
- Rounding the back at the stretched position; maintain a neutral spine throughout.
- Rushing the reps and skipping the shoulder-blade squeeze that makes the exercise effective.
Track it automatically with Spotwell
Stop losing count mid-set. Spotwell's AI rep counter uses your iPhone camera to count seated cable row reps automatically — no wearable required — and logs your sets so you can focus on form and progressive overload. See how AI rep counting works →