Seated Cable Rows


  • Seated with back straight, knees slightly bent and arms fully extended.
  • Grasp the close grip handle with palms facing each other. Extend your body forward, bending at the hips. Keep your back flat.
  • Bring your arms in towards you keeping your elbows close to your sides. At the same time extend your body from the hip to a 90 degree angle.
  • Hold and contract for 1-2 seconds. The release back to the extended starting position.


  • Do not arch your back past a 90 degree angle, pull with your arms.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres