Exercise · horizontal pull
Seated cable row
Seated cable row is a beginner-friendly horizontal pull movement that trains upper_back, lats, biceps, done with a cable stack. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is leaning far back and using the lower back. If a cable stack or the movement itself doesn't suit you, Machine / T-bar row or Seated band row or One-arm dumbbell row cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Sit tall, knees soft, chest up | सीधे बैठो, घुटने नरम, छाती बाहर, कंधे पीछे |
| 2 | Pull handle to the belly, elbows close, shoulders down | हैंडल पेट तक, कोहनी शरीर के पास रखो, कंधे कानों से दूर रखो |
| 3 | Let the arms extend fully without rounding the back | हाथ पूरे सीधे करो पर पीठ मत झुकाओ |
Equipment & who it fits
Needs a cable stack, rated beginner. Search "seated cable row form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Seated cable row work?
- Seated cable row primarily trains upper_back, lats, biceps, using a horizontal pull pattern with a cable stack.
- What's the most common mistake with Seated cable row?
- Leaning far back and using the lower back
- What can I do instead of Seated cable row?
- The closest substitutes in this database are machine row, band row, dumbbell one arm row, which train the same pattern with different equipment.