Cable Seated Row
Expert Advice
Keep your chest up and shoulders back to prevent rounding of the back and ensure proper engagement of the back muscles.
How-to-do Steps
- Sit down at a cable row station and place your feet on the footrests with knees slightly bent.
- Grab the handle using an overhand grip and sit back with your arms extended.
- Pull the handle towards your waist while squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Seated Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable 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
Shoulders15%
Lats40%
Traps25%
Secondary
Biceps10%
Forearms10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Cable Seated Row work?
Cable Seated Row targets your shoulders, lats, and traps as the primary movers. Your biceps and forearms also kick in to assist the movement. It is one of the most popular exercises for shoulders training. You will need a cable for this one.
What is the most common mistake with Cable Seated Row?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Seated Row?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Seated Row if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your shoulders effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
