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Cable Seated Row

Upper backLats Rear deltsBicepsForearms Compound Seated row machine
Demo (loops)

How to do it

Starting position

  1. Sit on the bench, place your feet on the footrests, and keep your knees slightly bent.
  2. Grip the handles with both hands facing each other.
  3. Keep your shoulders down so they do not shrug up.

Movement

  1. Pull your elbows back past your sides.
  2. Squeeze your shoulder blades together and contract your back.
  3. Slowly extend your arms and return to the starting position.

Breathing

Exhale as you pull, and inhale as you release.

Cautions

  • Hyperextending your lower back can cause lumbar injury, so keep your upper body straight.
  • If your shoulders shrug up, it overloads your traps, so lower your elbows.
  • On the return, do not lean your upper body too far forward; stop when you feel a mild stretch.

Exercise info

Primary musclesUpper backLats
Secondary musclesRear delts · Biceps · Forearms
EquipmentSeated row machine
Movement patternHorizontal pull
Rep range10–15 reps
6 similar exercises

Representative exercise: Cable Seated Row

Exercise GuideAre you pulling the handle only halfway?Watch the video and see how to fix it

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the seated row machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.