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Seated Cable Row

Target Muscles

Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.

Starting Position

  • Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
  • Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
  • Pull back a little way until your torso is nearly upright and your arms are fully extended.

The Movement

  • Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
  • Hold for a count of two; then slowly return to the starting position, maintaining a near­upright position.


  • To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
  • Maintain a normal curve in your back - do not arch your back excessively.
  • Keep your legs slightly bent and still throughout the movement.
  • Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.


Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.

Exercises for your Back Workouts.

Lat Pull-down.


One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.

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