Cable Chest-Supported Seated Row
Easy
Also known as: Seated Chest-Supported Cable Row
Expert Advice
Let your shoulder blades glide forward on the return rather than pinning them together throughout. Keep that movement in your shoulders, not your lower back.
How-to-do Steps
- Adjust the seat so the chest pad supports your torso and the cable pulls horizontally.
- Sit upright with your chest against the pad and both feet firmly planted.
- Grasp the attachment with palms facing each other and extend both arms forward.
- Pull both hands toward your lower torso together, keeping your elbows near your sides.
- Extend both arms forward under control, then repeat with your chest against the pad.
Common Mistakes
- Shoulders shrug toward your earsFix: keep your neck long as you pull.
- Chest lifts off the padFix: reduce the weight until you can row without rocking.
Coach Cues
Chest stays on padElbows toward your hipsBoth arms together
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Chest-Supported Seated Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders10%
Lats40%
Traps25%
Secondary
Biceps20%
Forearms5%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Chest support simplifies stability, but coordinating the cable pull and shoulder blades takes basic practice.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Cable Chest-Supported Seated Row work?
Cable Chest-Supported Seated Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Chest-Supported Seated Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Chest-Supported Seated Row suitable for beginners?
Yes, Cable Chest-Supported Seated Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Cable Chest-Supported Seated Row?
Shoulders shrug toward your ears: keep your neck long as you pull. Chest lifts off the pad: reduce the weight until you can row without rocking.
