Seated Cable Row
Also known as: Low Row, Low Cable Row, Close-Grip Seated Cable Row, Seated Cable Row with V-Bar, Cable Seated Row, Seated Low Row
Body region
Muscles
Main
Helps
Holds
- Levator Scapulae
- Supraspinatus
- Infraspinatus
- Subscapularis
- Serratus Anterior
- Erector Spinae
- Multifidus
- Internal Oblique
- Transversus Abdominis
- Gluteus Maximus
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Adductor Magnus
- Biceps Femoris
- Semitendinosus
- Semimembranosus
- Coracobrachialis
- Triceps
- Flexor Digitorum Superficialis
- Flexor Digitorum Profundus
Equipment
Technique
- Sit on the bench with your feet on the foot plate and knees slightly bent.
- Take the handle with arms extended, sit tall with a neutral spine and let the shoulder blades move forward.
- Pull the handle toward your lower ribs, driving the elbows back close to your sides.
- Squeeze the shoulder blades together at the end of the pull without leaning back.
- Return the handle under control until your arms are straight and your shoulders reach forward.
Cues
- Keep the torso still; the arms and shoulder blades do the work.
- Lead with the elbows and keep the wrists straight.
- Keep your chest up and your lower back neutral.
- Exhale as you pull, inhale as you return.
Common mistakes
- Rocking the torso back and forth to move the weight.
- Rounding the lower back at the start position.
- Shrugging the shoulders toward the ears.
- Locking the knees straight.
- Cutting the range short at the front of the rep.