# Seated Cable Row

URL: https://heatsy.app/ex/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: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis
- Helps: Deltoid, Teres Minor, Pectoralis Major
- 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

- Seated Row Machine or Cable Station

## Technique

1. Sit on the bench with your feet on the foot plate and knees slightly bent.
2. Take the handle with arms extended, sit tall with a neutral spine and let the shoulder blades move forward.
3. Pull the handle toward your lower ribs, driving the elbows back close to your sides.
4. Squeeze the shoulder blades together at the end of the pull without leaning back.
5. 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.

## Variations

- [Rope Seated Cable Row](https://heatsy.app/ex/rope-seated-cable-row)
- [Wide-Grip Seated Cable Row](https://heatsy.app/ex/wide-grip-seated-cable-row)