beginner · back
Seated Cable Row
Stable horizontal pull with constant tension—easy to coach and load.
Quick answer
Sit tall, grab the handle, row toward the belly while driving elbows back, then extend the arms without losing shoulder-blade control.
Cable rows forgive less-than-perfect gym equipment and still deliver a great pump and strength stimulus. Neutral grips are shoulder-friendly for many trainees.
Form cues
- Chest proud; avoid collapsing forward
- Pull elbows past the torso line
- Control the return—don't let the stack yank you
Common mistakes
- Rocking the torso for momentum
- Shrugging every rep into the ears
- Stopping the pull halfway
Programming notes
3–4 × 8–12. Swap grips (V-bar, wide, single-arm) across mesocycles.
cable row