Seated Cable Rows
A cable rowing exercise done seated with a V bar handle, pulling the weight toward your torso. It is a beginner friendly way to build back strength with steady, controlled tension.
How to do the seated cable rows
- Sit at the low pulley row machine with your feet braced on the platform and your knees slightly bent.
- Lean forward slightly to grab the V bar handle, keeping the natural arch in your back.
- Pull back until your torso is upright and you feel a stretch through your back, to set your starting position.
- Pull the handle toward your torso, keeping your arms close to your body and your elbows driving back.
- Squeeze your back muscles once the handle reaches your torso, exhaling as you pull.
- Slowly return to the starting position as you inhale, keeping your torso from rocking back and forth.
Original library instructions (5 steps)
- For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rocking the torso to help pull the weight; keep it mostly still and let your arms and back do the work.
- Rounding the lower back at the start of the pull; keep a slight, natural arch throughout.
- Letting the weight snap back quickly between reps; control the return the whole way.
- Pulling mainly with the arms instead of squeezing the back; focus on driving your elbows behind you.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep a slight bend in your knees throughout the set rather than locking them straight.
- Pause for a moment at full stretch and full contraction to get more out of each rep.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated cable row good for beginners?
Yes. The seated position and machine guidance make it a simple, stable way to learn rowing technique before trying free weight rows.
What muscles does the seated cable row work?
It mainly works the back, with the biceps and shoulders helping to pull the handle and stabilize the arms.
